Improve Your Lymphatic System for Overall Health & Appearance
Andrew Huberman: Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
Andrew Huberman：欢迎来到 Huberman 实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman: I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
安德鲁·胡伯曼：我是安德鲁·胡伯曼，我是斯坦福大学医学院的神经生物学和眼科教授。
Today, we are discussing the lymphatic system.
今天我们要讨论的是淋巴系统。
Andrew Huberman: For many of you, the lymphatic system probably sounds a little bit esoteric.
Andrew Huberman：对于你们许多人来说，淋巴系统可能听起来有点深奥。
And for many of you, the lymphatic system may even drop notions of people talking about lymphatic clearance, or doing bizarre-seeming types of very light massage, or jade rollers, or bouncing on trampolines.
对于你们中的许多人来说，淋巴系统甚至可能会让人忘记人们谈论淋巴清理，或者做看似奇怪的非常轻微的按摩，或者玉石滚轮，或者在蹦床上弹跳。
And I must say, in researching this episode, I came to three general conclusions that I think are important to point out right now.
我必须说，在研究这一集的过程中，我得出了三个我认为现在需要指出的一般性结论。
Andrew Huberman: First of all, your lymphatic system is absolutely essential to your immediate and long-term health.
Andrew Huberman：首先，您的淋巴系统对于您的近期和长期健康绝对至关重要。
It's an incredible system that is serving you right now as you listen to this, and it's a system that you need to support.
这是一个令人难以置信的系统，当你听到这个消息时，它正在为你服务，这是一个你需要支持的系统。
The second conclusion is that the lymphatic system is somewhat cryptic, and it doesn't get as much attention as, say, the cardiovascular system, or your brain and nervous system, or even the gut microbiome.
第二个结论是，淋巴系统有些神秘，它没有像心血管系统、大脑和神经系统，甚至肠道微生物组那样受到那么多关注。
Andrew Huberman: And then the third conclusion is that the lymphatic system, and what is sometimes just generally referred to as "lymphatics," often get kind of a bad rap.
安德鲁·休伯曼：第三个结论是，淋巴系统，有时通常被称为“淋巴系统”，经常受到不好的批评。
And the reason is that a lot of the practices that are out there in the wellness space and health space that relate to lymphatics can often seem a little bit goofy, or odd, or kind of new agey, or woo, things like rebounding, like bouncing on a trampoline, or shaking, things of that sort.
原因是，在健康空间和保健空间中与淋巴管相关的许多做法通常看起来有点愚蠢，或者奇怪，或者有点新时代，或者吸引，比如反弹，比如在蹦床上弹跳，或者摇晃之类的东西。
And to some extent, they look odd, because typically those aren't behaviors that most people engage in every day.
在某种程度上，它们看起来很奇怪，因为通常这些不是大多数人每天都会进行的行为。
Andrew Huberman: But once you understand the structure and function of the lymphatic system, which you soon will, you'll realize why things like rebounding, things like treading water, things like specific ways of breathing actually serve the lymphatic system quite well, and there's a real basis for why those practices actually work.
Andrew Huberman：但是，一旦你了解了淋巴系统的结构和功能（你很快就会了解），你就会意识到为什么像反弹、踩水、特定呼吸方式这样的事情实际上对淋巴系统有很好的服务，并且这些练习实际上有效的原因是有真正的基础的。
So, those are three general points about the lymphatic system to keep in mind today as we move forward.
因此，在我们前进的过程中，今天要牢记关于淋巴系统的三个一般要点。
Another thing to keep in mind is that the lymphatic system is directly related to your appearance.
另一件要记住的事情是，淋巴系统与您的外表直接相关。
Andrew Huberman: Later, you'll learn why if you were to stay up for one night and not get any sleep, or even just get a poor night's sleep, and you look at your face in the morning, you look very different after a poor night's sleep than you do after a great night's sleep.
安德鲁·休伯曼：稍后，你就会明白为什么如果你熬了一晚没有睡觉，甚至只是睡得很差，那么你早上看看自己的脸，你会发现经过一晚睡眠不好后的你看起来与睡了一晚好觉后的你有很大不同。
Sometimes you even look very different immediately upon waking after a great night's sleep as opposed to a couple of hours later.
有时，您甚至在睡了一晚好觉后醒来时看起来与几个小时后截然不同。
Many people wake up with kind of bags under their eyes.
许多人一觉醒来，眼袋就出现了。
They look kind of groggy.
他们看上去有点昏昏沉沉的。
They look much older.
他们看起来老了很多。
And then a couple of hours later, they look fresh, and that stuff is all cleared away, and certainly not by doing anything cosmetic in terms of makeup or anything.
几个小时后，它们看起来很新鲜，那些东西都被清除了，当然不是通过化妆或其他任何修饰来清除的。
Andrew Huberman: That transition from bags under the eyes, feeling a heaviness in the face, the eyes tired, a sort of lack of life in the face and eyes, and then later, just a couple of hours, looking vibrant, the face looking very fresh and ready for the day, that has everything to do with what's called a "lymphatic clearance," and the lymphatic system of the face and neck.
Andrew Huberman：从眼袋、感觉脸部沉重、眼睛疲劳、脸部和眼睛缺乏活力，到几个小时后，看起来充满活力，脸部看起来非常清新，为新的一天做好准备的转变，这与所谓的“淋巴清理”以及脸部和颈部的淋巴系统有关。
Andrew Huberman: So today you're going to learn how the lymphatic system works, you're going to learn how to support your lymphatic system for your immediate and long-term health as well as for appearance, and you're going to learn about if you were to have, say, an injury to the body, or, God forbid, if you were suffering from cancer, how you could support your lymphatic system.
安德鲁·休伯曼：所以今天你将了解淋巴系统是如何工作的，你将了解如何支持你的淋巴系统以确保你的近期和长期健康以及外观，你将了解如果你的身体受到伤害，或者，上帝保佑，如果你患有癌症，你将如何支持你的淋巴系统。
Andrew Huberman: And in talking about all of this, you'll be able to make sense of why it is that things like lymphatic massage or the various tools and treatments that are out there may actually work, and why some of them perhaps should be avoided.
安德鲁·休伯曼：在谈论所有这些时，您将能够理解为什么淋巴按摩或现有的各种工具和治疗方法可能实际上有效，以及为什么其中一些可能应该避免。
And as a final point, you're also going to realize by the end of today's episode that the lymphatic system is one of the major reasons why exercise supports longevity, and heart health, and brain health, and all the other things that we've heard that exercise can provide.
最后一点，在今天的节目结束时，您还将意识到，淋巴系统是运动支持长寿、心脏健康、大脑健康以及我们听说运动可以带来的所有其他好处的主要原因之一。
Andrew Huberman: The point here is that your lymphatic system sits central to everything we care about in terms of immediate and long-term health, and as you'll soon see, it's also just a really cool system.
Andrew Huberman：这里的要点是，就短期和长期健康而言，淋巴系统对于我们关心的一切至关重要，而且您很快就会看到，它也是一个非常酷的系统。
Andrew Huberman: Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
Andrew Huberman：在我们开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, today's episode does include sponsors.
为了与这个主题保持一致，今天的节目确实有赞助商。
Andrew Huberman: Okay, let's get into the lymphatic system.
Andrew Huberman：好的，让我们进入淋巴系统。
But in order to get into the lymphatic system, we need to talk briefly about the circulatory system for blood.
但为了进入淋巴系统，我们需要简单谈谈血液循环系统。
Now, everybody knows what the heart is.
现在，大家都知道什么是心了。
The heart is this organ that pumps blood.
心脏是泵血的器官。
Many of you are probably familiar with the fact that the heart has different chambers, different compartments, but the heart also has two major jobs that are quite different from one another, and two major anatomical distinctions that allow those functions to occur.
你们中的许多人可能都熟悉这样一个事实：心脏有不同的腔室、不同的室，但心脏也有两项彼此截然不同的主要工作，以及允许这些功能发生的两个主要解剖学区别。
Andrew Huberman: And those functions, broadly speaking, are to deliver oxygenated blood to all the tissues of your body, including your brain, your spleen.
Andrew Huberman：从广义上讲，这些功能是将含氧血液输送到身体的所有组织，包括大脑和脾脏。
Every organ and tissue in the body needs oxygenated blood.
身体的每个器官和组织都需要含氧血液。
And also to return the non-oxygenated blood back to the heart and back to the lungs so that it can get re-oxygenated.
并且还将未氧化的血液返回心脏和肺部，以便重新氧化。
So I'm just going to briefly describe the blood circulatory system in very broad terms.
所以我只想从非常广泛的角度简要描述一下血液循环系统。
We probably should do an entire episode about heart health and heart function, and we will.
我们可能应该做一整集关于心脏健康和心脏功能的节目，我们会的。
Andrew Huberman: But for those of you not familiar with how the heart works, basically, the heart is going to pump blood out through what are called "arteries." You've all heard of arteries, which are fairly large-diameter tubes.
安德鲁·休伯曼：但是对于那些不熟悉心脏如何工作的人来说，基本上，心脏将通过所谓的“动脉”将血液泵出。你们都听说过动脉，它是直径相当大的管子。
They have walls of those tubes that can resist a lot of pressure, and that's important because we need to put a lot of pressure to be able to pump blood far out into the body, out to your fingertips, your toes, and everything in between.
它们的管壁可以承受很大的压力，这很重要，因为我们需要施加很大的压力才能将血液泵入身体深处，泵到指尖、脚趾以及其间的所有部位。
Andrew Huberman: Okay, oxygenated blood is going to travel out through those arteries, and then eventually, as those arteries approach the tissues that they need to oxygenate...
安德鲁·休伯曼：好吧，含氧血液将通过这些动脉流出，最终，当这些动脉接近它们需要充氧的组织时......
And by the way, the blood is delivering not just oxygen but also glucose, blood sugar, hormones, different proteins, amino acids, all the stuff that your tissues need, not just oxygen.
顺便说一句，血液不仅输送氧气，还输送葡萄糖、血糖、激素、不同的蛋白质、氨基酸以及组织所需的所有物质，而不仅仅是氧气。
Andrew Huberman: But then those arteries are going to transition into smaller diameter tubes that we call the "arterioles," and then eventually, as those arterioles approach the tissues they need to deliver all that stuff, all those goodies within the blood, those arterioles are going to transition and start branching into what are called "capillaries." Most of you have probably heard of capillaries.
安德鲁·胡伯曼：但随后这些动脉将转变为直径较小的管，我们称之为“小动脉”，然后最终，当这些小动脉接近它们需要输送所有这些东西的组织时，血液中的所有这些东西，这些小动脉将转变并开始分支成所谓的“毛细血管”。你们大多数人可能听说过毛细血管。
Capillaries have a very, very thin wall, just one cell thick, which allows things within the blood, like oxygen, amino acids, and other things that the cells and the tissues of your body need to actually get out into those tissues.
毛细血管的壁非常非常薄，只有一个细胞厚，它可以让血液中的物质（例如氧气、氨基酸以及身体细胞和组织所需的其他物质）真正进入这些组织。
Andrew Huberman: Okay.
安德鲁·休伯曼：好的。
So, most of us think about the blood system as pumping stuff out there, but we probably haven't thought about how the stuff that needs to get to our cells actually gets out of the blood and into those cells, and I just explained how.
因此，我们大多数人都认为血液系统是将物质泵出的，但我们可能没有考虑过需要到达细胞的物质实际上是如何从血液中流出并进入这些细胞的，我只是解释了如何进行。
Andrew Huberman: By having a very thin-walled set of capillaries carrying that oxygenated, amino acid-containing, glucose-containing blood, those nutrients and that oxygen can actually get out of the vasculature, out of those capillaries, and into the cells that need them.
Andrew Huberman：通过一组非常薄的毛细血管来输送含氧、含氨基酸、含葡萄糖的血液，这些营养物质和氧气实际上可以从脉管系统、毛细血管中流出，进入需要它们的细胞。
Okay.
好的。
At a future date, I'll talk about the actual mechanics of how that's done.
将来，我将讨论如何完成此操作的实际机制。
But for right now, I think that's sufficient.
但就目前而言，我认为这就足够了。
Andrew Huberman: Now, once that stuff arrives in the tissue, and here, when I say tissue, it could be brain tissue, it could be muscle tissue, it could be liver tissue.
安德鲁·休伯曼：现在，一旦这些东西到达组织，在这里，当我说组织时，它可能是脑组织，可能是肌肉组织，也可能是肝脏组织。
Once that stuff gets out into the cells, the cells are going to use it.
一旦这些物质进入细胞，细胞就会使用它。
They're going to use the oxygen.
他们将使用氧气。
They're going to use the glucose.
他们将使用葡萄糖。
They're going to use the amino acids.
他们将使用氨基酸。
They're going to use the hormones.
他们会使用激素。
And as a consequence, they are going to create some waste products.
结果，他们会产生一些废物。
There's going to be carbon dioxide that's created.
将会产生二氧化碳。
There's going to be cellular waste in the form of actual physical debris.
细胞废物将以实际物理碎片的形式存在。
There are going to be metabolites.
会有代谢物。
There's going to be ammonia.
会有氨。
Andrew Huberman: Basically, a bunch of waste product is going to then get kicked out of those cells into what's called the "extracellular space." Now, a couple of times today, I'll talk about what's referred to as the "interstitial space."
Andrew Huberman：基本上，一堆废物将从这些细胞中被踢出，进入所谓的“细胞外空间”。现在，今天我将多次谈论什么是所谓的“间隙空间”。
Andrew Huberman: The interstitial space is the area around the cells of the various tissues and organs of your body, and fluid, and these waste products get kicked out into that interstitial space between the cells.
Andrew Huberman：间隙空间是身体各种组织和器官的细胞周围的区域，以及液体，这些废物被踢到细胞之间的间隙空间中。
So, once it's there, it needs to be cleared out of there.
因此，一旦它到达那里，就需要将其清除。
How is it cleared out of there?
那里是怎么清理出来的？
Some of it will be taken back up into the blood supply, and with it, a lot of water, a lot of fluid.
其中一些会被带回到血液供应中，随之而来的是大量的水、大量的液体。
Andrew Huberman: I didn't mention this yet, but a lot of fluid, a lot of water gets out of the vasculature and into those cells and into the interstitial space around those cells while it's delivering all those nutrients and goodies that we talked about a minute ago.
安德鲁·休伯曼：我还没有提到这一点，但是大量的液体、大量的水从脉管系统中流出，进入这些细胞，进入这些细胞周围的间隙空间，同时它输送我们一分钟前谈到的所有营养物质和好处。
Now, some of the waste product and the water, so carbon dioxide and water, et cetera, will be taken back up by the blood supply.
现在，一些废物和水，例如二氧化碳和水等，将被血液供应回收。
How does that happen?
这是怎么发生的？
Well, there are capillaries that are referred to as "venous capillaries." Okay.
嗯，有些毛细血管被称为“静脉毛细血管”。好的。
So we talked about the arterial system, which delivers oxygenated blood.
所以我们讨论了输送含氧血液的动脉系统。
Andrew Huberman: There's also another system called the "venous system," which takes deoxygenated blood back up to be oxygenated by the lungs, and it does that, of course, in concert with the heart.
安德鲁·休伯曼：还有另一个系统，称为“静脉系统”，它将脱氧的血液带回肺部供氧，当然，它与心脏协同作用。
So, we have the arterial system that delivers oxygenated blood.
因此，我们有输送含氧血液的动脉系统。
There are rare exceptions of arteries that deliver non-oxygenated blood to tissues such as the lungs, but let's just set that aside for now.
极少数情况下，动脉会将非氧化血液输送到肺部等组织，但我们现在先把它放在一边。
We've got this arterial system that delivers oxygenated blood, and then now, we have the venous system.
我们有输送含氧血液的动脉系统，现在我们有静脉系统。
Andrew Huberman: So, we have these little venous capillaries that are also just one cell wall thick, and the water, the carbon dioxide, the ammonia, the waste products are going to get reabsorbed there.
安德鲁·休伯曼：所以，我们有这些小静脉毛细血管，它们也只有一层细胞壁厚，水、二氧化碳、氨和废物将在那里被重新吸收。
Andrew Huberman: It's going to then go from small diameter tubes, the venous capillaries, up to larger diameter tubes, and eventually into the veins that are going to deliver that blood, and the waste products, and the carbon dioxide back to the heart and lungs to be re-oxygenated and then sent back out to the body, okay?
安德鲁·胡伯曼：然后它会从小直径的管子、静脉毛细血管，到更大直径的管子，最终进入静脉，将血液、废物和二氧化碳输送回心脏和肺部，重新充氧，然后送回身体，好吗？
And you may have heard the word "pulmonary" before.
您以前可能听说过“肺”这个词。
If you haven't, that's okay.
如果你还没有，那也没关系。
The pulmonary system is the aspect of the circulatory system that is directed towards the lungs to oxygenate the blood.
肺系统是循环系统的一个方面，指向肺部为血液充氧。
Andrew Huberman: Okay.
安德鲁·休伯曼：好的。
So we've got this really nice looped system where oxygenated blood can get out to the tissues of the body.
因此，我们有一个非常好的循环系统，含氧血液可以通过该系统到达身体组织。
The cells in those tissues can use the oxygen, the nutrients, et cetera.
这些组织中的细胞可以使用氧气、营养物质等等。
And the water, and the carbon dioxide, and ammonia, and other waste products that come from just cells doing their business, from them doing all the things that they need to do as a liver cell, as a brain cell, et cetera, is then going to be passed back into the circulatory system, and then back to the heart and lungs so that the waste products can be expelled.
水、二氧化碳、氨以及其他废物，这些废物来自于细胞的运作，来自于它们作为肝细胞、脑细胞等需要做的所有事情，然后将被送回循环系统，然后返回心脏和肺部，以便废物可以被排出。
For instance, when you exhale, the carbon dioxide is expelled from your body.
例如，当您呼气时，二氧化碳就会从体内排出。
And when you inhale, you bring in more oxygen that then gets on hemoglobin, and then back through the arterial system, and so on and so forth.
当你吸气时，你会吸入更多的氧气，然后这些氧气会进入血红蛋白，然后通过动脉系统返回，依此类推。
Andrew Huberman: Okay?
安德鲁·休伯曼：好吗？
So, it's a beautiful system, and even if you only captured 5% to 10% of what I just said, you certainly will have in mind now that your circulatory system for your blood is sending out oxygenated stuff, returning non-oxygenated stuff that also has a lot of waste product in it, and that there's a lot of water in that whole business.
所以，这是一个美丽的系统，即使你只捕获了我刚才所说的 5% 到 10%，你现在肯定会想到，你的血液循环系统正在发出含氧物质，返回非含氧物质，其中也有很多废物，而且整个过程中有大量的水。
This is all liquid, and proteins, and glucose, et cetera, but there's a lot of water in this whole thing.
这些都是液体、蛋白质、葡萄糖等等，但整个东西中含有大量的水。
Andrew Huberman: After all, your blood is liquid.
安德鲁·休伯曼：毕竟，你的血液是液体。
So, the important thing to understand about the lymphatic system is that the lymphatic system is there waiting at the interstitial space and at the interface between this arterial system that delivers oxygenated blood, and the venous system of capillaries that collects the deoxygenated blood and all these waste products.
因此，了解淋巴系统的重要一点是，淋巴系统在间质空间和输送含氧血液的动脉系统与收集脱氧血液和所有这些废物的毛细血管静脉系统之间的界面处等待。
Andrew Huberman: And it's right there as a series of tubes ready to catch the excess fluid and the waste products, and bring them back to the heart, also, but to do a lot of really important things with them along the way.
Andrew Huberman：它就在那里，就像一系列的管子一样，准备收集多余的液体和废物，并将它们带回心脏，同时还可以用它们做很多非常重要的事情。
You might say, "Why would you have this third system," right?
您可能会说，“为什么要有第三个系统”，对吧？
"The circulatory system for blood sounds nearly perfect," and the key is that it's not perfect.
“血液循环系统听起来近乎完美”，但关键是它并不完美。
Andrew Huberman: Your lymphatic system is responsible for taking the fluid that remains in the extracellular space and all the gunk, all the waste products from cellular metabolism, again, proteins, ammonia, carbon dioxide, and bringing that back into the circulatory system of blood, but along the way, doing a number of very important things, including checking it out to see whether or not there are any contaminants, right?
Andrew Huberman：你的淋巴系统负责吸收细胞外空间中残留的液体和所有的垃圾、细胞代谢产生的所有废物、蛋白质、氨、二氧化碳，并将其带回血液循环系统，但在此过程中，做一些非常重要的事情，包括检查是否有任何污染物，对吗？
Any infections, bacterial or viral infections.
任何感染，细菌或病毒感染。
Andrew Huberman: That occurs in structures called the "lymph nodes," which you've probably heard of, and we will return to a little bit later.
Andrew Huberman：这种情况发生在称为“淋巴结”的结构中，您可能听说过，我们稍后会再讨论。
But leaving aside the immune surveillance role of the lymphatic system, just the mere role of needing to clear away what really is about three to four liters of excess fluid in the interstitial space is so important.
但撇开淋巴系统的免疫监视作用不谈，仅仅需要清除间隙空间中大约三到四升多余液体的作用就非常重要。
You might say, "Well, how important can it really be," right?
您可能会说，“好吧，它到底有多重要，”对吧？
"Three or four liters, is it really that important?" It is absolutely crucial.
“三四升，真的有那么重要吗？”这绝对是至关重要的。
Why?
为什么？
Andrew Huberman: Because if too much fluid and amino acids, and cellular waste products build up in the tissues that are using the oxygenated blood and need all the nutrients, that is ripe for infection, right?
安德鲁·胡伯曼：因为如果过多的液体和氨基酸以及细胞废物积聚在使用含氧血液并需要所有营养物质的组织中，那么感染就成熟了，对吗？
Bacteria love to grow in warm environments with lots of amino acids.
细菌喜欢在含有大量氨基酸的温暖环境中生长。
It's ripe for inflammation because of the CO2, and because of the ammonia and the waste products, and if that inflammation occurs, you get a buildup of tissue.
由于二氧化碳、氨和废物的存在，炎症已经成熟，如果发生炎症，组织就会堆积。
Andrew Huberman: In particular, adipose tissue can really thicken, skin can thicken, and it starts becoming chronically inflamed.
Andrew Huberman：特别是，脂肪组织确实会变厚，皮肤会变厚，并且开始慢性发炎。
And this is something that, believe it or not, is fairly common.
不管你信不信，这种情况相当普遍。
It's common in people who are obese.
这在肥胖人群中很常见。
It's common in people that don't move enough.
这在运动量不足的人中很常见。
We'll talk about why that's so in a moment.
我们稍后会讨论为什么会这样。
The lymphatic system's just basic role for draining that fluid out, out of the interstitial space, is something that all of us should really care about, healthy or unhealthy.
淋巴系统的基本作用是将液体从间隙空间中排出，这是我们所有人都应该真正关心的事情，无论健康还是不健康。
Andrew Huberman: So, even if you're not obese, you need to get your lymphatic system tuned up so that it's clearing that stuff.
安德鲁·休伯曼：所以，即使你不肥胖，你也需要调整你的淋巴系统，以便它能够清除这些东西。
It's clearing what we call "lymph," which is kind of like a sticky kind of sticky fluid because it's got stuff other than water in there.
它正在清除我们所说的“淋巴”，它有点像一种粘稠的液体，因为里面除了水之外还有其他物质。
It's got all those waste products, and it rarely has red blood cells in it, but it often can have a few white blood cells, and it can have some other stuff in it, and we need to clear that out.
它有所有这些废物，里面很少有红细胞，但通常会有一些白细胞，而且里面可能有一些其他东西，我们需要清除它们。
So it's semi-viscous.
所以它是半粘性的。
It's not superfluid.
它不是超流体。
It's not a gel.
它不是凝胶。
Andrew Huberman: It's kind of somewhere in between, and we need to clear that out.
Andrew Huberman：这介于两者之间，我们需要弄清楚这一点。
In fact, if we don't clear it out, our body very quickly goes into local or systemic inflammation, and if we don't clear it out within the brain, we get what's called "brain fog." You get cognitive impairment, and the brain fog that occurs from lack of lymphatic clearance from brain tissue comes on very quickly, even after one poor night's sleep, and it is very severe.
事实上，如果我们不清除它，我们的身体很快就会陷入局部或全身炎症，如果我们不清除大脑内的它，我们就会得到所谓的“脑雾”。你会出现认知障碍，并且由于脑组织淋巴清除不足而产生的脑雾很快就会出现，即使在一晚睡眠质量不佳之后也是如此，而且非常严重。
If any of you have ever experienced brain fog, it is awful.
如果你们中有人经历过脑雾，那就太可怕了。
The inability to kind of hold a thought or maintain a thought, and you're kind of somewhere between sleep and awake, and then you're kind of stressed about that, is serious.
无法保持一个想法或维持一个想法，你处于睡眠和清醒之间，然后你对此感到有压力，这是很严重的。
Andrew Huberman: So, the mere clearance of the stuff from the extracellular space, the water, CO2, and waste products by the lymphatic system is crucial.
Andrew Huberman：因此，淋巴系统从细胞外空间、水、二氧化碳和废物中清除这些物质是至关重要的。
So, before I talk about the immune surveillance role of the lymphatic system, I want to talk about what you can do to encourage the collection and drainage of all that extracellular fluid and the waste products with it.
因此，在谈论淋巴系统的免疫监视作用之前，我想谈谈如何促进所有细胞外液及其废物的收集和排出。
Andrew Huberman: I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
Andrew Huberman：我想稍微休息一下，并向我们的赞助商之一 LMNT 表示感谢。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes sodium, magnesium, and potassium, all in the correct ratios, but no sugar.
这意味着电解质中钠、镁和钾的比例都正确，但不含糖。
Proper hydration is critical for brain and body function.
适当的水合作用对于大脑和身体功能至关重要。
Even a slight degree of dehydration can diminish your cognitive and physical performance.
即使是轻微程度的脱水也会降低您的认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
Andrew Huberman: The electrolytes sodium, magnesium, and potassium are vital for the functioning of all cells in your body, especially your neurons or your nerve cells.
Andrew Huberman：电解质钠、镁和钾对于体内所有细胞的功能至关重要，尤其是神经元或神经细胞。
Drinking LMNT makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用 LMNT 可以轻松确保您获得足够的水分和电解质。
My days tend to start really fast, meaning I have to jump right into work or right into exercise.
我的日子往往开始得很快，这意味着我必须立即投入工作或立即锻炼。
So to make sure that I'm hydrated and I have sufficient electrolytes, when I first wake up in the morning, I drink 16 to 32 ounces of water with an LMNT packet dissolved in it.
因此，为了确保我有足够的水分和足够的电解质，当我早上第一次醒来时，我会喝 16 至 32 盎司的水，其中溶解有 LMNT 包。
Andrew Huberman: I also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
Andrew Huberman：我在进行任何体育锻炼时都会饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
In fact, I love them all.
事实上，我爱他们所有人。
I love the watermelon, the raspberry, the citrus, and I really love the lemonade flavor.
我喜欢西瓜、覆盆子、柑橘，而且我真的很喜欢柠檬水的味道。
So if you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim a free LMNT sample pack with any purchase.
因此，如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任意商品即可领取免费的 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Andrew Huberman: Today's episode is also brought to us by David.
安德鲁·休伯曼：今天的节目也是大卫给我们带来的。
David makes a protein bar unlike any other.
大卫制作的蛋白质棒与众不同。
It has 28 grams of protein, only 150 calories, and zero grams of sugar.
它含有 28 克蛋白质，仅 150 卡路里，零克糖。
That's right, 28 grams of protein and 75% of its calories come from protein.
没错，28克蛋白质，其75%的热量都来自于蛋白质。
That's 50% higher than the next closest protein bar.
这比第二接近的蛋白质棒高出 50%。
These bars from David also taste amazing.
大卫的这些酒吧味道也很棒。
Right now, my favorite flavor is the new cinnamon roll flavor, but I also like the chocolate chip cookie dough flavor, and I also like the salted peanut butter flavor.
现在，我最喜欢的口味是新的肉桂卷口味，但我也喜欢巧克力饼干面团口味，我也喜欢咸花生酱口味。
Andrew Huberman: Basically, I like all the flavors.
Andrew Huberman：基本上，我喜欢所有口味。
They're all delicious.
它们都很好吃。
Also, big news, David bars are now back in stock.
另外，还有一个大消息，大卫金条现在又重新有货了。
They were sold out for several months because they are that popular, but they are now back in stock.
由于它们太受欢迎，它们被抢购一空几个月，但现在又有货了。
By eating a David bar, I'm able to get 28 grams of protein in the calories of a snack, which makes it very easy for me to meet my protein goals of one gram of protein per pound of body weight per day, and to do so without eating excess calories.
通过吃大卫棒，我可以在一份零食的卡路里中获得 28 克蛋白质，这使我很容易实现每天每磅体重 1 克蛋白质的蛋白质目标，并且无需摄入过多卡路里。
Andrew Huberman: I generally eat a David bar most afternoons, and I always keep them with me when I'm away from home or traveling because they're incredibly convenient to get enough protein.
Andrew Huberman：大多数下午我通常都会吃大卫棒，当我出门在外或旅行时，我总是随身携带它们，因为它们非常方便地获取足够的蛋白质。
As I mentioned, they're incredibly delicious, and given that 28 grams of protein, they're pretty filling for just 150 calories, so they're great between meals as well.
正如我所提到的，它们非常美味，而且含有 28 克蛋白质，仅需 150 卡路里热量就可以产生饱腹感，因此在两餐之间也非常适合。
If you'd like to try David, you can go to davidprotein.com/huberman.
如果您想尝试 David，可以访问 david Protein.com/huberman。
Again, that's davidprotein.com/huberman.
同样，这是 david Protein.com/huberman。
Andrew Huberman: Okay, so let's talk about the lymphatic system, focusing on the lymphatic vessels, which are basically just tubes.
安德鲁·休伯曼：好的，我们来谈谈淋巴系统，重点是淋巴管，它们基本上只是管子。
Andrew Huberman: Okay?
安德鲁·休伯曼：好吗？
Tubes of different sizes depending on where you are in the body and what you need to accomplish, but here's a really key point that everyone should know.
不同尺寸的管子取决于您在身体中的位置以及您需要完成的任务，但这是每个人都应该知道的关键点。
We spend so much time and attention thinking about the lymph nodes, which, of course, are super important, right?
我们花了很多时间和精力思考淋巴结，这当然非常重要，对吧？
You go to the doctor, and you say you're not feeling well.
你去看医生，你说你感觉不舒服。
They're going to feel your lymph nodes.
他们会摸到你的淋巴结。
I'll explain why they do that in a minute.
我将在一分钟内解释他们为什么这样做。
They're going to feel under your jaw.
他们会感觉到你的下巴。
Maybe you've had swollen lymph nodes where your legs meet your groin.
也许您的双腿与腹股沟交汇处的淋巴结肿大。
You have them under your armpits.
你把它们放在腋下。
You'll occasionally feel some swelling or some kind of dull pain.
您偶尔会感到一些肿胀或某种钝痛。
Andrew Huberman: By the way, that dull pain or swelling isn't necessarily a sign of a systemic infection.
Andrew Huberman：顺便说一句，钝痛或肿胀不一定是全身感染的迹象。
It could be, but it's not necessarily a sign of an infection.
可能是，但这不一定是感染的迹象。
We'll talk about what the lymph nodes do, but the lymphatic vessels don't get nearly enough attention, in my opinion.
我们将讨论淋巴结的作用，但我认为淋巴管没有得到足够的关注。
Your entire body is innervated, as we say, by these lymphatic vessels, right?
正如我们所说，你的整个身体都受到这些淋巴管的支配，对吗？
Andrew Huberman: From your little pinky toe, and all your toes, and your feet, any tissue in your body because it needs blood and oxygen and nutrients, and because the cells there create waste products, and because some of that fluid remains in the interstitial space, doesn't make it back into the vasculature, you need lymphatic vessels everywhere.
安德鲁·休伯曼：从你的小指脚趾，到你所有的脚趾，到你的脚，到你体内的任何组织，因为它需要血液、氧气和营养，因为那里的细胞会产生废物，而且因为其中一些液体残留在间隙空间中，不会回到脉管系统，你到处都需要淋巴管。
You need them in your brain, you need them in your skin, you need them in your adipose tissue, your fat, that is.
你的大脑需要它们，你的皮肤需要它们，你的脂肪组织（你的脂肪）需要它们。
You need them everywhere.
你到处都需要它们。
Andrew Huberman: And so, if I were to give you a map of the lymphatic vessels across the body, it would just look like spaghetti everywhere.
安德鲁·胡伯曼：所以，如果我给你一张全身淋巴管的图，你会发现到处都是意大利面条。
Lymph nodes are going to be those larger compartments where some of the lymphatic fluid and the stuff within it is sequestered for a bit, monitored for infections, and then passed along.
淋巴结将是那些较大的隔室，其中一些淋巴液和其中的物质被隔离一段时间，监测感染情况，然后传递。
We'll get back to that later.
我们稍后再讨论这个问题。
The lymphatic vessels have a very important property, which is that they are one-way vessels, okay?
淋巴管有一个非常重要的特性，那就是它们是单向血管，好吗？
Andrew Huberman: Fluid can only pass in one direction through them, and that unidirectionality of the vessels is oh-so important when thinking about how to encourage lymphatic drainage and lymphatic flow.
Andrew Huberman：液体只能沿一个方向通过它们，在考虑如何促进淋巴引流和淋巴流动时，血管的单向性非常重要。
And when I say lymphatic flow, what I really mean is the passage of fluid from the interstitial extracellular space into these lymphatic vessels.
当我说淋巴流动时，我真正的意思是液体从间质细胞外空间进入这些淋巴管。
Sometimes people will call them lymphatic ducts, but that's actually a technical term related to something else.
有时人们会称它们为淋巴管，但这实际上是与其他事物相关的技术术语。
Andrew Huberman: But into these lymphatic vessels, then through these vessels and back into the venous blood supply, where all sorts of good things happen, and we'll talk about it in a bit.
Andrew Huberman：但是进入这些淋巴管，然后通过这些血管回到静脉血液供应，在那里会发生各种好事，我们稍后会讨论它。
So they're one-way vessels, and if you think about the lymph that accumulates and then goes into the vessels in, say, your feet, if it's a one-way vessel, you know you need...
所以它们是单向血管，如果你考虑一下积累的淋巴液，然后进入你脚上的血管，如果它是单向血管，你就知道你需要......
That vessel is going to be directed towards the heart, right?
那个血管将指向心脏，对吗？
The fluid will be able to go towards the heart, right?
液体一定能流向心脏吧？
Because eventually that's where this stuff needs to go.
因为最终这就是这些东西需要去的地方。
Andrew Huberman: It needs to dump back into the venous blood supply, get oxygenated, and so forth, and waste has to be disposed of.
Andrew Huberman：它需要排回静脉血液供应、充氧等等，并且废物必须被处理。
And we have this thing called gravity, which is pulling down, right?
我们有一种叫做重力的东西，它正在向下拉，对吧？
It's pulling down.
正在往下拉。
It's a force that's literally pulling down, and you've got these one-way vessels trying to pass lymph, which is fluid, but it's kind of a slightly viscous fluid, up toward the heart.
这是一种真正向下拉的力，这些单向血管试图通过淋巴液，淋巴液是液体，但它是一种稍微粘稠的液体，向上流向心脏。
Andrew Huberman: You also have lymphatic vessels in your hands, in your arms, and gravity is, of course, pulling down on the fluid within them as well, and your brain, et cetera.
安德鲁·休伯曼：你的手上、手臂上也有淋巴管，当然，重力也会下拉淋巴管内的液体，以及你的大脑等等。
Now, here's a critical feature of the lymphatic system that is different from the cardiovascular system, which is, there's no pump.
现在，淋巴系统有一个与心血管系统不同的关键特征，那就是没有泵。
In the cardiovascular system, you have a pump.
在心血管系统中，有一个泵。
Andrew Huberman: You have a heart that can generate a lot of force to move that liquid out through the arteries and back through the veins, and you've got a lot of mechanical force coming from that heart.
安德鲁·胡伯曼：你的心脏可以产生很大的力，将液体通过动脉排出，再通过静脉返回，并且你的心脏会产生很大的机械力。
The lymphatic system doesn't have that at all.
淋巴系统根本没有这个。
On its own, it's a passive system, no pump, and it's fighting gravity all the time.
就其本身而言，它是一个被动系统，没有泵，并且始终与重力作斗争。
So how does lymph move through these lymphatic vessels?
那么淋巴液如何通过这些淋巴管呢？
Nature came up with a brilliant solution.
大自然想出了一个绝妙的解决方案。
Andrew Huberman: It's actually the movement of your body that creates the movement of lymph up through these vessels from the lower half of your body, or down from the vessels in your upper part of your body, or in from your arms and fingers toward the center of your body to eventually be returned back to the venous blood supply.
Andrew Huberman：实际上，身体的运动导致淋巴液从下半身的血管向上流动，或者从上半身的血管向下流动，或者从手臂和手指向身体中心流动，最终返回到静脉血液供应。
This is really important to understand.
理解这一点非常重要。
Andrew Huberman: The movement of your muscles, not necessarily resistance training, although that would contribute to it, but low-level muscular contractions of the sort that occur when you walk, when you stand up and sit down again, when you make little micro movements, but certainly the movement of the large musculature of your body in particular, like your legs, and your trunk, and your arms, that's what's going to move this lymphatic fluid along because the lymphatic vessels can sit very superficially just underneath the skin, right, very, very close to the surface.
安德鲁·胡伯曼：你的肌肉运动，不一定是阻力训练，尽管这会有助于它，但是当你走路时，当你站起来和再次坐下时，当你做一些微小的运动时，会发生低水平的肌肉收缩，但肯定是你身体的大肌肉组织的运动，特别是你的腿、你的躯干和你的手臂，这将推动淋巴液流动，因为淋巴管可以非常浅地位于皮肤下面，对，非常非常接近地表。
Andrew Huberman: The lymphatic system also has these small-diameter things we call "lymphatic capillaries," but it has bigger-diameter vessels within the deeper tissues, closer to the muscle, and intimately related to what's called the "fascia." I know some of you have heard of the fascia.
Andrew Huberman：淋巴系统也有这些小直径的东西，我们称之为“毛细淋巴管”，但它在更深层的组织内有更大直径的血管，更靠近肌肉，并且与所谓的“筋膜”密切相关。我知道你们有些人听说过筋膜。
Some of you perhaps have not.
你们中有些人可能还没有。
If you've ever prepared a steak and you saw there's kind of, not the fatty stuff, but the...
如果你曾经准备过牛排，你会发现里面的不是脂肪，而是……
It's like a white fibrous sheet that you can almost peel off the meat.
它就像一层白色的纤维片，几乎可以从肉上剥下来。
Andrew Huberman: Your muscles are surrounded by fascia, and those deep lymphatic vessels are closely tied to the fascia and to the muscular system, so that when you move your body walking or running, it could be exercise, but even just everyday activities, that lymphatic fluid is being carried back up toward the heart to return and join the blood supply.
Andrew Huberman：你的肌肉被筋膜包围，那些深层淋巴管与筋膜和肌肉系统紧密相连，所以当你走路或跑步时移动身体时，这可能是一种锻炼，但即使只是日常活动，淋巴液也会被带回心脏，返回并加入血液供应。
So hopefully you're getting a sense of the organizational logic of the lymphatic system.
希望您能了解淋巴系统的组织逻辑。
Andrew Huberman: Nature has co-opted movement as a way to move lymphatic fluid along and encourage lymphatic drainage, and you want lymphatic drainage.
Andrew Huberman：大自然选择了运动作为移动淋巴液并促进淋巴引流的一种方式，而您需要淋巴引流。
You want that fluid pulled out of the extracellular space into those vessels and then returned back to the heart, and as I mentioned before, a bunch of other great things happen along the way in terms of immune surveillance.
你希望液体从细胞外空间进入这些血管，然后返回心脏，正如我之前提到的，在免疫监视方面，在此过程中发生了许多其他伟大的事情。
Andrew Huberman: So, if we're going to discuss protocols, one of the most important ways to encourage lymphatic drainage, which is a good thing, and to encourage the general health of your lymphatic system, because you don't want lymph sitting stagnant in those vessels, especially if it has contaminants within it, is to make sure that you're moving enough each day.
Andrew Huberman：所以，如果我们要讨论方案，鼓励淋巴引流（这是一件好事）并促进淋巴系统整体健康的最重要方法之一就是确保您每天有足够的运动，因为您不希望淋巴停滞在这些血管中，特别是如果其中含有污染物。
And we hear a lot these days about, you know, you need 10,000 steps a day, or maybe it's just 7,000, or maybe it's 3,000.
这些天我们听到很多人说，你每天需要 10,000 步，或者可能只是 7,000 步，或者可能是 3,000 步。
Andrew Huberman: No one can really come up with a single answer because it depends on which system you're trying to create support for, the cardiovascular system, the brain system, but I think a good number, a good thing to shoot for, is at least 7,000 steps per day.
Andrew Huberman：没有人能真正给出一个单一的答案，因为这取决于你想要为哪个系统提供支持，心血管系统，大脑系统，但我认为一个好的数字，一个值得追求的好数字，是每天至少 7,000 步。
I happen to have some steps in my home, not a lot of them, but I find that if I'm going up and down those stairs a lot per day, that's good and probably is a little different than if I was just walking on a flat surface.
我的家里碰巧有一些台阶，但数量不是很多，但我发现如果我每天经常上下楼梯，那很好，而且可能与我只是在平坦的表面上行走有点不同。
Andrew Huberman: Sometimes I'll get out and get 12,000 steps in a day, or if I'm visiting a new city and I'm walking a lot, 20,000 steps, but I really strive to get enough steps per day.
Andrew Huberman：有时我会出去一天走 12,000 步，或者如果我要去一个新城市，我会走很多路，走 20,000 步，但我真的努力每天走足够的步数。
And you will notice that if you don't get enough steps per day, your system, your body, will feel kind of sluggish.
你会注意到，如果你每天没有足够的步数，你的系统、你的身体就会感觉有点迟钝。
If you're sitting a lot because of travel, you should really strive to get as much movement in the airport as you can.
如果您因旅行而久坐，那么您确实应该努力在机场内尽可能多地活动。
Maybe, ideally, you take the stairs, you don't get on the conveyors, if you can manage to do that.
也许，理想情况下，你可以走楼梯，而不是上传送带，如果你能做到的话。
Andrew Huberman: Getting a lot of steps will help your body feel less sore, less sluggish, and not all, but a fair amount of the sluggishness that we feel when we don't move around a lot, when inactivity leads us to feel less energy, is the slow movement and the buildup of that lymphatic fluid.
Andrew Huberman：走很多步会帮助你的身体感觉不那么酸痛，不那么迟钝，但不是全部，但是当我们不经常走动时，当不活动导致我们感觉精力不足时，我们会感到相当多的迟缓，这就是缓慢的运动和淋巴液的积聚。
And keep in mind, that lymphatic fluid isn't, quote-unquote, "bad," but it contains a lot of waste products that you do not want sitting around in the local tissues.
请记住，淋巴液并不是“坏”的，但它含有大量您不希望留在局部组织中的废物。
Andrew Huberman: And I'll underscore that later when we talk about lymphedema that occurs under conditions where somebody is being treated for, say, cancer, and their lymph nodes and their lymph vessels are intentionally destroyed as a way to try and eradicate the cancers that have invaded the lymphatic system.
安德鲁·休伯曼：稍后当我们谈论淋巴水肿时，我会强调这一点，淋巴水肿是在某人接受癌症治疗的情况下发生的，他们的淋巴结和淋巴管被故意破坏，以试图根除侵入淋巴系统的癌症。
When that happens, you get a lot of swelling of tissue.
当这种情况发生时，你的组织会出现很多肿胀。
It can be painful.
这可能会很痛苦。
The tissue can become necrotic, infected, and inflamed, and it can lead to all sorts of local and systemic issues, and cosmetically, of course, it's not good either.
组织可能会坏死、感染和发炎，并可能导致各种局部和全身问题，当然，从美观角度来说，这也不好。
Andrew Huberman: Movement, movement, movement is the way you're going to encourage lymphatic flow.
Andrew Huberman：运动、运动、运动是促进淋巴流动的方式。
Walking is one way to do it.
步行是一种方法。
Yes, cardiovascular exercise is excellent for that, and later we'll talk a little bit about the specifics of how cardiovascular exercise benefits your heart.
是的，心血管运动对此非常有用，稍后我们将讨论心血管运动如何有益于心脏的具体细节。
Little hint, it's through the growth of lymphatic vessels.
小提示，这是通过淋巴管的生长。
Did you know that?
你知道吗？
Much of the benefit of aerobic exercise for your heart is because of the way that exercise stimulates the growth and health of lymphatic vessels, not heart cells directly.
有氧运动对心脏的好处很大程度上是因为运动刺激淋巴管的生长和健康，而不是直接刺激心脏细胞。
We'll get back to that.
我们稍后再讨论这一点。
Andrew Huberman: Walking is terrific.
安德鲁·休伯曼：步行真是太棒了。
Cardiovascular exercise, you know, these days we are all told we need about 150 to 200 minutes of so-called "Zone 2 cardio." People debate whether or not it's better to do high-intensity interval training.
心血管锻炼，你知道，现在我们都被告知我们需要大约 150 到 200 分钟的所谓“2 区有氧运动”。人们争论是否进行高强度间歇训练更好。
Andrew Huberman: Look, I think it's all good.
Andrew Huberman：看，我认为一切都很好。
It's all excellent, but none of it really is a replacement for just as much movement during the day as possible.
这一切都很棒，但它们都不能真正替代白天尽可能多的运动。
I work a desk job, mainly researching podcast episodes or doing research.
我从事案头工作，主要是研究播客剧集或进行研究。
Back in the days when I was doing experiments in my lab, I was getting up and standing up, and moving around a lot.
当我在实验室做实验时，我经常站起来，走来走去。
Andrew Huberman: I've noticed that with each passing year, I'm 50 now, with each passing year, I tend to move a lot less just spontaneously, and as a requirement of my life, so I do more exercise.
Andrew Huberman：我注意到，随着时间的推移，我现在已经50岁了，随着时间的推移，我自发的运动量会减少很多，作为我生活的要求，所以我会做更多的锻炼。
But if you move a lot during your day, that's great.
但如果您一天中经常运动，那就太好了。
Vacuuming, cleaning, this is a great thing for your lymphatic system.
吸尘、清洁，这对你的淋巴系统来说是一件好事。
Okay?
好的？
This is also an appropriate time to talk about some of the, quote-unquote, kind of, "goofy practices" that you'll see out there.
这也是谈论一些你会看到的“愚蠢做法”的合适时机。
I'm not calling them goofy, but they can look a little odd, where people are talking about, like, shaking their body, or they're talking about jumping up and down, or rebounding, jumping on a small trampoline.
我并不是说它们很愚蠢，但它们看起来有点奇怪，人们谈论的是，比如，摇晃他们的身体，或者他们谈论的是上下跳跃，或者反弹，在小蹦床上跳跃。
Andrew Huberman: I confess, I own a small trampoline that I jump on in the morning.
安德鲁·休伯曼：我承认，我有一个小蹦床，早上我会跳上去。
I just think it's fun, and it turns out to be really good for your lymphatic system, as is treading water, excellent for your lymphatic system, and swimming, excellent for your lymphatic system.
我只是觉得这很有趣，而且事实证明它对你的淋巴系统非常有益，就像踩水一样，对你的淋巴系统非常有益，而游泳对你的淋巴系统也非常有益。
There are great studies showing that.
有大量研究表明这一点。
You might say, "How is it that jumping up and down is moving lymphatic fluid up toward my heart, because I'm jumping down?
你可能会说，“为什么我跳下来时，上下跳动就会使淋巴液向上流向我的心脏？
Wouldn't this be like stamping the fluid down toward gravity?"
这难道不像把流体压向重力吗？”
Andrew Huberman: When I was a kid, we used to go to 7-Eleven and we'd get Slurpees, and we wanted to get as much Slurpee in there as we could, and so we used to just, like, bang the cups there, and we used to get yelled at.
Andrew Huberman：当我还是个孩子的时候，我们经常去 7-11 买思乐冰，我们想尽可能多地在那里买思乐冰，所以我们常常只是敲打那里的杯子，我们常常被吼叫。
"No Slurpee stamping." And we would do it anyway.
“没有思乐冰印章。”无论如何我们都会这么做。
I don't drink Slurpees anymore.
我不再喝思乐冰了。
So no Slurpee stamping, but we were pushing that ice and fluid down so we could get more in there.
所以没有思乐冰，但我们把冰块和液体推下去，这样我们就可以得到更多的东西。
Why would rebounding, jumping on a small trampoline, or even shaking or jumping at all, why would it bring the fluid up?
为什么反弹、在小蹦床上跳跃，甚至摇晃或跳跃，为什么会导致液体上升？
Wouldn't it stamp it down?
不会把它压下来吗？
Andrew Huberman: Ah, those lymphatic vessels are one-way vessels, so as you shake the fluid, right, it's going up, up, up, up, up.
安德鲁·休伯曼：啊，这些淋巴管是单向血管，所以当你摇动液体时，它会向上、向上、向上、向上、向上。
There's another way to really encourage a lot of lymphatic flow, and this will serve people cosmetically and just generally in terms of feeling more energetic, and it's kind of a lightness in your lower limbs.
还有另一种方法可以真正促进大量淋巴流动，这不仅可以美容，还可以让人感觉更有活力，而且下肢会感觉轻松。
If you've ever felt a lot of heaviness in your lower limbs, there could be a variety of reasons for that.
如果您曾感到下肢沉重，可能有多种原因。
It could be related to something in your vascular system, could be because you train your legs too hard.
这可能与你的血管系统中的某些东西有关，可能是因为你训练腿部太用力了。
Andrew Huberman: Almost always, some of that is due to not moving around enough and the buildup of lymphatic fluid in the interstitial space or within the lymphatic vessels themselves.
Andrew Huberman：几乎总是，其中一些是由于移动不够以及淋巴液在组织间隙或淋巴管本身内积聚造成的。
One of the best documented ways to improve lymphatic flow, to improve the rate and the extent of the lymphatic drainage, is actually through breathing.
改善淋巴流动、提高淋巴引流速度和范围的最佳记录方法之一实际上是通过呼吸。
When I first heard this, I thought, "Oh, boy.
当我第一次听到这个消息时，我想：“哦，孩子。
Now we're getting into breathwork."
现在我们要开始呼吸练习了。”
Andrew Huberman: My lab has studied breathwork, aka "respiration physiology," and it's known to be powerful, but the domain of breathwork oftentimes has naming of breathwork practices and stuff that can start seeming a little counterculture, new age, woo biohacking, which is not my flavor.
Andrew Huberman：我的实验室研究了呼吸法，又名“呼吸生理学”，众所周知，它是强大的，但呼吸法领域经常有呼吸法的命名和一些可能开始看起来有点反主流文化、新时代、吸引生物黑客的东西，这不是我的风格。
Andrew Huberman: But get this.
安德鲁·休伯曼：但是明白这个。
Along the network of lymphatic vessels, some of those vessels are somewhat larger, and there's a particularly large compartment that sits within your abdomen called the "cisterna chyli." Okay?
沿着淋巴管网络，其中一些血管稍大，并且腹部内有一个特别大的隔室，称为“乳糜池”。好的？
Fancy name, but cisterna chyli is an outpouching or a swelling of the vessels that contains a lot of lymph.
名字很奇特，但乳糜池是含有大量淋巴液的血管外露或肿胀。
And we haven't quite gotten to how lymphatic fluid gets back into the venous supply and joins up with the blood, et cetera.
我们还没有完全了解淋巴液如何返回静脉供应并与血液汇合，等等。
But the cisterna chyli is kind of like the sink or the drain for a lot of the lymphatic fluid that's made it back to your body, but has not yet made it back to the blood supply, hasn't cleared the lymphatic system yet.
但乳糜池有点像大量淋巴液的水槽或排水管，这些淋巴液已返回您的身体，但尚未返回血液供应，尚未清除淋巴系统。
Andrew Huberman: So it turns out one of the best ways to encourage the movement of lymph fluid that's already been checked out for infections, et cetera, and that's been taken out of the interstitial space to go back into your blood supply, which is what you want, is through what's called "diaphragmatic breathing." And the reason for this is that when you do diaphragmatic breathing, I'll explain how to do that in a moment, it's very simple.
安德鲁·胡伯曼：事实证明，促进淋巴液流动的最佳方法之一是通过所谓的“膈肌呼吸”，淋巴液已经被检查过是否有感染等，并且已经从间隙空间中取出并返回到您的血液供应中，这就是您想要的。这样做的原因是，当你进行横膈膜呼吸时，我稍后会解释如何做到这一点，这非常简单。
Andrew Huberman: The reason diaphragmatic breathing is so useful for encouraging lymph drainage and lymph flow is because when you do diaphragmatic breathing, which is having your belly extend as you inhale, so you have this thing called the diaphragm, which is a muscle inside your body, and when you inhale, the diaphragm moves down.
Andrew Huberman：横膈膜呼吸对于促进淋巴引流和淋巴流动如此有用，是因为当你进行横膈膜呼吸时，也就是吸气时腹部伸展，所以你有一个叫做横膈膜的东西，它是你体内的一块肌肉，当你吸气时，横膈膜会向下移动。
Of course, the lungs inflate, and ideally, your belly moves out a little bit, right?
当然，肺部会膨胀，理想情况下，你的腹部会向外移动一点，对吗？
Andrew Huberman: We generally tell people that it's not so good to breathe by lifting your chest and using your ribs, although you can use the muscles between your ribs, the intercostals, and your ribs to breathe, but you don't want to be breathing like this.
Andrew Huberman：我们一般都会告诉人们，通过抬起胸部并使用肋骨来呼吸不太好，虽然你可以使用肋骨之间、肋间和肋骨之间的肌肉来呼吸，但你不想这样呼吸。
Andrew Huberman: Ideally, diaphragmatic breathing is what you do most of the time, unless you need to breathe much harder and you're inhaling...
Andrew Huberman：理想情况下，横膈膜呼吸是您大部分时间所做的，除非您需要更加用力地呼吸并且吸气......
and your belly's moving out, okay?
你的肚子已经向外移动了，好吗？
Andrew Huberman: When you inhale and your belly's moving out, you are certain that you're doing diaphragmatic breathing.
Andrew Huberman：当你吸气并且你的腹部向外移动时，你可以确定你正在进行横膈膜呼吸。
Diaphragmatic breathing creates a pressure differential between this cisterna chyli, right, this reservoir of lymph, and your blood supply, which has a different pressure within it.
横膈膜呼吸会在乳糜池（右侧）、淋巴液储存库和血液供应之间产生压力差，血液供应内部具有不同的压力。
And so, if you do a few rounds of diaphragmatic breathing, and when I say rounds, I just mean a few breaths.
因此，如果你进行几轮横膈膜呼吸，当我说几轮时，我只是指几次呼吸。
Andrew Huberman: So, inhale deeply and have your belly move out, and then exhale, you're greatly encouraging the passage of lymph from the lymph vessels back into the blood supply.
安德鲁·胡伯曼：所以，深吸气，让你的腹部向外移动，然后呼气，你会极大地促进淋巴从淋巴管返回到血液供应中。
Okay?
好的？
Doing this just two or three times when you wake up in the morning, doing this two or three times in the afternoon, or in the evening, or really any time that you remember, will really encourage lymphatic drainage.
早上醒来时做两到三次，下午或晚上，或者任何你记得的时间做两到三次，确实会促进淋巴引流。
It will really encourage the movement of that lymph fluid.
它确实会促进淋巴液的流动。
Andrew Huberman: And this is especially important to do if you're stuck on a plane or behind a desk, or you haven't had the opportunity to move quite as much as you would like, because again, the other way to move lymph fluid along is through low-level muscular contractions.
Andrew Huberman：如果您被困在飞机上或办公桌后面，或者您没有机会按照自己的意愿活动，那么这一点尤其重要，因为移动淋巴液的另一种方式是通过低水平的肌肉收缩。
But if you're trapped behind a desk or in an airplane seat, you can't do that.
但如果你被困在桌子后面或飞机座位上，你就无法做到这一点。
So, make it a point to do a few diaphragmatic breaths per day, and you will greatly encourage the movement and drainage of lymphatic fluid.
因此，每天坚持进行几次横膈膜呼吸，将会极大地促进淋巴液的流动和排出。
Andrew Huberman: And it actually can make a cosmetic difference.
Andrew Huberman：它实际上可以产生外观上的变化。
It can actually make a real difference in terms of less swelling of your lower body tissues, because as you clear the cisterna chyli, you allow the lymph coming up from your legs, and from other locations, to also move up, right?
它实际上可以在减少下半身组织肿胀方面产生真正的影响，因为当您清除乳糜池时，您可以让来自腿部和其他部位的淋巴液也向上移动，对吗？
Because you're just creating room for it to move into those now empty tubes.
因为你只是为它创造空间进入那些现在空的管子。
So, while things like rebounding, and turns out treading water in a pool or swimming in a pool is an excellent way to create lymphatic drainage.
因此，虽然反弹之类的事情，但事实证明，在游泳池中踩水或在游泳池中游泳是创造淋巴引流的绝佳方法。
Andrew Huberman: I mean, it's one of the best ways, just because of the way that the physics of the water interacts with those superficial vessels of the skin.
Andrew Huberman：我的意思是，这是最好的方法之一，因为水的物理特性与皮肤的浅表血管相互作用。
As you swim, there's kind of a shearing along of the skin.
当你游泳时，皮肤会受到某种程度的剪切。
You might not notice it unless you used a slow-motion camera, but there's kind of a rippling of the skin.
除非您使用慢动作相机，否则您可能不会注意到它，但皮肤有某种波纹。
And those lymphatic vessels that sit just below the skin, those really tiny little capillaries, they're getting kind of squeezed along by the movement, that shearing of the skin along the top.
那些位于皮肤正下方的淋巴管，那些非常小的毛细血管，它们受到运动的挤压，沿着顶部的皮肤剪切。
So, swimming is great.
所以，游泳是很棒的。
Andrew Huberman: It's sometimes hard to get access to a pool.
Andrew Huberman：有时很难进入游泳池。
A really fun way to do this as well is you can kind of go down to the bottom of the pool, and then blast off the bottom, grab a gulp of air, go back down, and blast up and grab a gulp of air.
一个非常有趣的方法是，你可以下降到池底，然后从底部爆炸，抓住一口空气，再返回，然后向上爆炸并抓住一口空气。
For those of you that have ever seen the great surfer, Laird Hamilton, and Gabby Reece, who's also great, his wife, they've developed tools and protocols for this called XPT.
对于那些见过伟大的冲浪者莱尔德·汉密尔顿 (Laird Hamilton) 和加比·里斯 (Gabby Reece)（他的妻子也很伟大）的人来说，他们为此开发了称为 XPT 的工具和协议。
Andrew Huberman: I don't have any formal affiliation with XPT, but they've developed a whole set of workouts related to this for general health reasons, for athletic performance, and it will also improve lymphatic drainage and lymphatic passage up from the bottom of the body.
Andrew Huberman：我与 XPT 没有任何正式的联系，但出于一般健康原因和运动表现，他们开发了一整套与此相关的锻炼方法，并且它还将改善淋巴引流和从身体底部向上的淋巴通道。
And you can think about the physics of bouncing off the bottom of the pool, like doing a squat and then grabbing a gulp of air, and going back down and up.
你可以想象一下从泳池底部弹起的物理原理，就像深蹲然后吸一口空气，然后再向下再向上。
That's almost perfect for what we're trying to accomplish when we talk about the movement of lymphatic fluid up and back toward the heart.
当我们谈论淋巴液向上和返回心脏的运动时，这对于我们想要实现的目标来说几乎是完美的。
Andrew Huberman: But most people don't have access to a pool, so low-level muscular contraction from walking, diaphragmatic breathing.
Andrew Huberman：但是大多数人没有机会去游泳池，因此步行和横膈膜呼吸会导致低水平的肌肉收缩。
If you want to get a rebounder, a little trampoline, they're kind of fun.
如果你想要一个篮板球、一个小蹦床，它们都很有趣。
I think they're fun anyway.
反正我觉得他们很有趣。
Hard to travel with.
很难一起去旅行。
If you ever see people doing tai chi-type movements in the park in the morning, oftentimes they'll also include some shaking and things like that.
如果你早上看到人们在公园里做太极拳之类的动作，通常他们也会做一些晃动之类的动作。
Might look a little goofy, but there's a clear structural functional basis for why that would actually work.
可能看起来有点傻，但是有一个明确的结构功能基础可以解释为什么它实际上有效。
Andrew Huberman: And along those lines, if you ever were to look up lymphatic massage, either lymphatic massage or it's sometimes called manual lymphatic relief.
Andrew Huberman：沿着这些思路，如果您要查找淋巴按摩，无论是淋巴按摩还是有时称为手动淋巴缓解。
It comes by different names.
它有不同的名称。
Keep in mind, there are a lot of quality peer-reviewed studies exploring this, mostly in the context of treating lymphedema, the clearance of lymphatic buildup under conditions of cancer.
请记住，有许多高质量的同行评审研究对此进行了探索，主要是在治疗淋巴水肿（即清除癌症条件下的淋巴积聚）的背景下进行的。
Lots and lots of peer-reviewed studies.
很多很多同行评审的研究。
I've linked to some of those in the show note captions, which show over and over again, this can be a very useful practice.
我已经链接到了显示注释标题中的一些内容，它们一遍又一遍地显示，这可能是一个非常有用的做法。
Andrew Huberman: There are also drugs that are being developed for clearing out of lymph fluid, so-called lymphedema.
Andrew Huberman：还有一些药物正在开发中，用于清除淋巴液，即所谓的淋巴水肿。
Actually, a lab at Stanford School of Medicine is working hard.
事实上，斯坦福大学医学院的一个实验室正在努力工作。
They've identified some of the molecular players that can help move lymph fluid out under conditions of lymphedema.
他们已经确定了一些可以帮助在淋巴水肿情况下排出淋巴液的分子。
I'll provide a link to an interesting discussion about that if you're curious about it, if you know someone who's undergoing cancer treatment and suffering from lymphedema.
如果您对此感到好奇，如果您认识正在接受癌症治疗并患有淋巴水肿的人，我将提供一个关于此问题的有趣讨论的链接。
But lymphatic massage is a very common medical practice.
但淋巴按摩是一种非常常见的医疗实践。
Andrew Huberman: A couple things about lymphatic massage that you should know.
Andrew Huberman：关于淋巴按摩您应该了解的一些事情。
I've had a lymphatic massage before, and I was struck by how light the touch is.
我以前做过淋巴按摩，触感之轻令我震惊。
This is not a deep tissue massage.
这不是深层组织按摩。
Lymphatic massage is intentionally rather light, and sometimes will transition from kind of a pushing along of the skin.
淋巴按摩故意做得相当轻，有时会从推动皮肤转变。
For those of you that do this professionally, forgive my lack of specificity here.
对于那些专业从事此工作的人，请原谅我在这里缺乏具体性。
I am going to make the point in a moment that the people who are skilled at doing this really need to be the ones doing this.
稍后我要强调的是，真正需要做这件事的是那些擅长做这件事的人。
Andrew Huberman: You could do it too for yourself.
Andrew Huberman：你也可以自己做。
If you wanted to do self-lymphatic massage, there are ways to do this.
如果您想做自我淋巴按摩，有很多方法可以做到。
There are instructions online.
网上有说明。
And it generally goes from people rubbing their skin fairly gently.
它通常来自人们相当轻柔地摩擦皮肤。
People are always encouraged to do this more gently than they think they have to, to then usually there's some slapping or tapping, which seems kind of odd to those of us that aren't familiar with this.
人们总是被鼓励比他们想象的更温和地这样做，然后通常会有一些拍打或敲击，这对于我们这些不熟悉这一点的人来说似乎有点奇怪。
But it all makes perfect sense given that those lymphatic capillaries are so small in diameter.
但考虑到这些毛细淋巴管的直径是如此之小，这一切都是完全合理的。
Andrew Huberman: You don't want to be pushing hard on the surface of the skin because those lymphatic capillaries will collapse, or in some cases, rupture.
Andrew Huberman：你不想用力按压皮肤表面，因为这些毛细淋巴管会塌陷，或者在某些情况下会破裂。
And so, deep-tissue massage is kind of the opposite of what we're talking about when we talk about lymphatic massage, which is also why when people talk about gua sha, or a jade roller, it seems kind of woo, but the whole point is that you're applying gentle pressure.
因此，深层组织按摩与我们谈论淋巴按摩时所说的正好相反，这也是为什么当人们谈论刮痧或玉石滚轮时，它似乎有点吸引人，但重点是你正在施加温和的压力。
Andrew Huberman: And I think it's really important to point out that there's a lot of discrepancy out there in terms of the direction and places to start and finish when doing lymphatic massage, and we'll talk about that in a little bit.
Andrew Huberman：我认为指出这一点非常重要，在进行淋巴按摩时，在方向和开始和结束位置方面存在很多差异，我们稍后会讨论这一点。
This is actually crucial, because you really don't want to be squeezing or pushing on the lymphatic nodes, especially because they often contain infections that are being battled there, right?
这实际上是至关重要的，因为你真的不想挤压或推动淋巴结，特别是因为它们通常含有在那里正在对抗的感染，对吗？
Andrew Huberman: So, massaging your lymph nodes directly should be left to professionals.
Andrew Huberman：所以，直接按摩淋巴结应该留给专业人士。
And in many cases, those professionals told me it's not generally a good idea, right?
在很多情况下，那些专业人士告诉我这通常不是一个好主意，对吗？
Because within those lymph nodes is where you've got the battle between infections, and bacteria, and things that just need to be cleared by your immune system.
因为在这些淋巴结内，是感染、细菌以及只需要免疫系统清除的物质之间进行斗争的地方。
We're talking about massaging the lymphatic vessels.
我们正在谈论按摩淋巴管。
Andrew Huberman: So, we've talked about a couple practices for improving lymphatic drainage.
Andrew Huberman：所以，我们讨论了一些改善淋巴引流的做法。
We've talked about some of the practices that might seem odd when you first encounter them, but they make perfect sense when you understand the structure function of the lymphatic system.
我们已经讨论了一些做法，当您第一次遇到它们时，它们可能看起来很奇怪，但当您了解淋巴系统的结构功能时，它们就完全有意义了。
I want to talk a little bit more about how the lymphatic system is organized, so that you can leverage any practices, including the ones I talked about, and some that I'm going to talk about more in a few minutes, in order to get drainage of lymphatic buildup in the areas of your body and/or face that you want and need.
我想多谈谈淋巴系统是如何组织的，这样你就可以利用任何做法，包括我谈到的那些，以及我将在几分钟内讨论的一些做法，以便排出你想要和需要的身体和/或面部区域的淋巴积聚。
Andrew Huberman: We've known for a long time that there are things we can do to improve our sleep, and that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser-known things like saffron and valerian root.
Andrew Huberman：我们很早就知道我们可以采取一些措施来改善睡眠，其中包括我们可以服用的东西，例如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及一些不太为人所知的东西，例如藏红花和缬草根。
These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.
这些都是经过临床支持的成分，可以帮助您入睡、保持睡眠状态，并且醒来时感觉更加神清气爽。
I'm excited to share that our longtime sponsor, AG1, just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.
我很高兴与大家分享，我们的长期赞助商 AG1 刚刚创造了一款名为 AGZ 的新产品，这是一种夜间饮料，旨在帮助您获得更好的睡眠，让您醒来时感觉神清气爽。
Andrew Huberman: Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.
Andrew Huberman：在过去的几年里，我与 AG1 的团队合作，帮助创建了这个新的 AGZ 公式。
It has the best sleep-supporting compounds in exactly the right ratios, in one easy-to-drink mix.
它以完全正确的比例，在一种易于饮用的混合物中含有最佳的睡眠支持化合物。
This removes all the complexity of trying to forage the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.
这消除了尝试寻找大量针对睡眠的补充剂以及确定正确剂量和适合您服用的补充剂的所有复杂性。
AGZ is, to my knowledge, the most comprehensive sleep supplement on the market.
据我所知，AGZ 是市场上最全面的睡眠补充剂。
Andrew Huberman: I take it 30 to 60 minutes before sleep, it's delicious by the way, and it dramatically increases both the quality and the depth of my sleep.
Andrew Huberman：我在睡前 30 到 60 分钟服用它，顺便说一句，它很美味，而且它极大地提高了我的睡眠质量和深度。
I know that both from my subjective experience of my sleep, and because I track my sleep.
我知道这一点，既来自我对睡眠的主观体验，也因为我跟踪了我的睡眠。
I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.
我很高兴每个人都能尝试这种新的 AGZ 配方并享受更好睡眠的好处。
AGZ is available in chocolate, chocolate mint, and mixed berry flavors, and as I mentioned before, they're all extremely delicious.
AGZ 有巧克力、巧克力薄荷和混合浆果口味，正如我之前提到的，它们都非常美味。
My favorite of the three has to be, I think, chocolate mint, but I really like them all.
我认为这三者中我最喜欢的是巧克力薄荷，但我真的很喜欢它们。
Andrew Huberman: If you would like to try AGZ, go to drinkagz.com/huberman to get a special offer.
Andrew Huberman：如果您想尝试 AGZ，请访问 Drinkagz.com/huberman 以获得特别优惠。
Again, that's drinkagz.com/huberman.
再说一遍，这是 Drinkagz.com/huberman。
Andrew Huberman: Okay, so now you have a picture of your lymphatic system, right?
Andrew Huberman：好的，现在您已经有了淋巴系统的图片，对吧？
It's a bunch of vessels, tubes that are collecting this fluid and all the waste products within them, headed back toward the heart to get that stuff back in with the venous blood supply, so it can be reoxygenated.
它是一堆血管、管道，收集这些液体和其中的所有废物，流向心脏，使这些物质重新回到静脉血供应中，这样它就可以重新充氧。
Andrew Huberman: There are a couple of really important features to how it gets back to the blood, that if you understand, you will be able to facilitate your own lymphatic health, and as a consequence, general health.
Andrew Huberman：它如何返回血液有几个非常重要的特征，如果你了解的话，你将能够促进你自己的淋巴健康，从而促进整体健康。
If you've ever seen anything about the lymphatic system, or lymphatic drainage, or massage, or anything related to lymphatics, as they're called, this region...
如果您曾经见过任何有关淋巴系统、淋巴引流、按摩或与淋巴管相关的任何内容，正如它们所称的那样，这个区域......
Andrew Huberman: In fact, I've been pointing to this region throughout today's episode.
Andrew Huberman：事实上，我在今天的节目中一直在指出这个区域。
For those of you just listening, I'm pointing to my clavicle region, to my upper chest, and where the neck meets the chest, in particular.
对于那些正在听的人，我指的是我的锁骨区域，我的上胸部，特别是颈部与胸部相交的地方。
This area is extremely important, because it's the area where lymph fluid is returned to join up with the blood supply.
这个区域非常重要，因为它是淋巴液返回并与血液供应结合的区域。
Remember, that fluid started off in the blood supply, it got out into the interstitial space.
请记住，液体从血液供应开始，然后进入细胞间隙。
It could have, but didn't, rejoin the blood supply out in the tissues.
它本来可以重新加入组织中的血液供应，但没有。
Andrew Huberman: The lymphatic vessels grabbed it, maybe way down in your feet, maybe in your liver, maybe in your spleen, maybe in your brain, and now it's got to get back in with the blood.
安德鲁·休伯曼：淋巴管抓住了它，也许在你的脚下，也许在你的肝脏里，也许在你的脾脏里，也许在你的大脑里，现在它必须回到血液中。
How does that happen?
这是怎么发生的？
Well, you have two ducts, okay?
好吧，你有两个导管，好吗？
Two tubes, right?
两根管子吧？
In biology, we've got so many names for tubes.
在生物学中，我们对管有很多名称。
You have two ducts.
你有两个导管。
You have the right lymphatic duct, which is on the right, and you have the left lymphatic duct, which is the thoracic lymphatic duct on the left.
您有右淋巴管（位于右侧）和左淋巴管（即左侧的胸淋巴管）。
Okay?
好的？
Andrew Huberman: Here's the deal.
安德鲁·休伯曼：事情就是这样。
If you were to draw a line right down the middle of your face, or so, and out towards your shoulder and below it on the right, maybe a little bit of torso and your right arm, that right side of your face, your right arm, your right shoulder, kind of upper part of your torso on the right-hand side, that's all going to drain to the right side, that right thoracic duct.
如果你要在你的脸中间画一条线，或者画一条线，一直到你的肩膀，在右边的下面，也许有一点躯干和你的右臂，你脸的右侧，你的右臂，你的右肩，你的躯干的上半部分在右手边，这些都会流向右侧，即右胸导管。
Andrew Huberman: And that right thoracic duct is going to take all the lymph fluid, and it's going to dump it back into the venous blood supply.
安德鲁·休伯曼：右胸导管将吸收所有的淋巴液，并将其倒回静脉血液供应中。
It's literally going to join up with there.
它实际上将与那里汇合。
There's a not-so-little, actually, vascular tube delivering that deoxygenated blood back to the heart, and the lymph is going to dump into there, okay?
实际上，有一个不那么小的血管将脱氧的血液输送回心脏，淋巴液将倾倒到那里，好吗？
Andrew Huberman: The rest of your body, both your left and right feet, left and right legs, the torso, that's everything I didn't describe for the right thoracic duct, left arm, shoulder, all of that, that's all going to drain to the left thoracic duct.
安德鲁·休伯曼：你身体的其余部分，你的左脚和右脚，左腿和右腿，躯干，这就是我没有描述的右胸导管、左臂、肩膀，所有这些，这些都会流到左胸导管。
It's actually just called the thoracic duct, and it's going to join up with the venous supply there.
它实际上被称为胸导管，它将与那里的静脉供应汇合。
The veins that the lymphatic system feed into, before all of that gets back to the heart, are called the subclavian veins.
在所有淋巴系统返回心脏之前，淋巴系统所流入的静脉称为锁骨下静脉。
Okay?
好的？
Andrew Huberman: You have one on your right, and you have one on your left.
Andrew Huberman：你的右边有一个，你的左边也有一个。
And as the name suggests, they sort of sit below, sub, your clavicles.
顾名思义，它们位于锁骨下方。
Okay?
好的？
So, you have your clavicles, which are your collarbone, sometimes people call them, and below those are these vessels that feed back to the heart with deoxygenated blood, and a bunch of other stuff that needs dealing with by your cardiovascular system.
所以，你有锁骨，也就是你的锁骨，有时人们称之为锁骨，在锁骨下面是这些血管，它们将脱氧的血液反馈到心脏，还有一堆需要心血管系统处理的其他东西。
The lymphatic drainage into these subclavian veins is a major drainage site.
进入这些锁骨下静脉的淋巴引流是主要的引流部位。
Andrew Huberman: So, these are big tubes dropping lymphatic fluid into big tubes.
安德鲁·休伯曼：所以，这些是大管，将淋巴液滴入大管中。
So, this is the end point of the lymphatic system.
所以，这是淋巴系统的终点。
Remember, it's a one-way system, up from your legs, out and in from your arms, up through the cisterna chyli, and then dumping all that lymphatic fluid back into your blood supply.
请记住，这是一个单向系统，从您的腿部向上，从您的手臂出入，向上穿过乳糜池，然后将所有淋巴液倒回您的血液供应中。
Andrew Huberman: This is why in most practices that encourage lymphatic flow, or what's often talked about, lymphatic massage, whether or not it's for lymphedema, or whether or not it's for cosmetic purposes, very often you hear about people encouraging some light rubbing first, followed by some gentle tapping, and maybe even eventually some harder slapping of the region around the clavicles.
Andrew Huberman：这就是为什么在大多数鼓励淋巴流动的实践中，或者经常谈论的淋巴按摩，无论是为了淋巴水肿，还是为了美容目的，你经常会听到人们鼓励先轻轻摩擦，然后轻轻拍打，甚至最终可能会更用力地拍打锁骨周围的区域。
Very important that you start with light touch and move up towards a more forceful touch, although never particularly forceful, because you don't want to collapse those lymphatic vessels.
非常重要的是，您从轻触开始，然后逐渐用力触摸，尽管不要特别用力，因为您不想使这些淋巴管塌陷。
Andrew Huberman: They're very small.
Andrew Huberman：它们非常小。
You don't want to crush them, you don't want to pinch them, because then the lymphatic fluid won't move through them.
你不想压碎它们，你不想捏它们，因为那样的话淋巴液就不会流过它们。
So, there's kind of this progression from lighter touch and kind of gentle rubbing, or shearing of the skin, very, very light, to maybe some light tapping to encourage movement of the fluid along, and then maybe some slightly more vigorous, it's not really slapping, but kind of like a patting of the skin.
所以，有一种这样的进展，从较轻的触摸和轻微的摩擦，或皮肤的剪切，非常非常轻，到可能是一些轻微的拍打，以促进液体的移动，然后可能稍微更有力，它不是真正的拍打，而是有点像拍打皮肤。
That's it, a patting of the skin.
就是这样，拍打皮肤。
Andrew Huberman: Almost always, that's somewhere in a lymphatic massage protocol, whether the protocol is for lymphedema, under conditions of cancer treatment, or it's for purely cosmetic purposes.
Andrew Huberman：几乎总是在淋巴按摩方案中的某个地方，无论该方案是用于淋巴水肿、癌症治疗条件下，还是纯粹用于美容目的。
Almost always, there's an encouragement of movement of lymphatic fluid from that cisterna chyli, as well, because again, that's a major reservoir just below where the lymphatic system is going to drain back into the blood supply.
乳糜池几乎总是会促进淋巴液的流动，因为乳糜池是淋巴系统回流到血液供应的下方的一个主要储库。
Andrew Huberman: People debate where to start these lymphatic massages.
Andrew Huberman：人们争论从哪里开始进行淋巴按摩。
This is a whole field and, frankly, I've found differing opinions on this.
这是一个完整的领域，坦率地说，我对此有不同的看法。
Some people say, "Well, you have to start at the distal limbs," meaning out towards the hands and fingers, move things in.
有些人说，“嗯，你必须从四肢远端开始”，意思是向手和手指伸出，将东西移进去。
Other people say, "Well, no, you actually want to push down to the legs, then up through the legs." There's a lot of debate here.
其他人会说：“嗯，不，你实际上想要向下推到腿部，然后向上推到腿部。”这里有很多争论。
I think if you look at the mechanics of the lymphatic system, a couple of things become clear.
我认为如果你看看淋巴系统的机制，有几件事就会变得清楚。
You don't want to use firm pressure.
您不想使用强力压力。
This is not deep tissue massage.
这不是深层组织按摩。
Andrew Huberman: At some point in the protocol, you're going to want to include some encouragement of drainage from the clavicle regions, for all the reasons that we discussed, and from the cisterna chyli.
Andrew Huberman：在协议的某个时刻，出于我们讨论过的所有原因，您将需要鼓励锁骨区域以及乳糜池的引流。
And then, in terms of the lower legs, and the legs, and the arms, the out-to-in progression makes perfect sense.
然后，就小腿、腿部和手臂而言，从外到内的进展是完全合理的。
How you order those differs depending on the practitioner, and indeed, even in different research papers they use different approaches.
如何排序取决于从业者，事实上，即使在不同的研究论文中，他们也使用不同的方法。
I'm not so sure that it matters.
我不太确定这是否重要。
Andrew Huberman: What does seem to be very important is that you're not impinging or pushing hard on the lymph nodes, because you want lymph fluid in the lymph nodes for a certain period of time so that your immune system can surveil that lymph fluid and decide whether or not there are indeed any bacterial or viral infections, or other contaminants, that need to be dealt with by the immune system.
Andrew Huberman：似乎非常重要的是，你不要用力撞击或挤压淋巴结，因为你希望淋巴结中有淋巴液一段时间，以便你的免疫系统可以监视淋巴液并确定是否确实存在任何需要免疫系统处理的细菌或病毒感染或其他污染物。
Andrew Huberman: Let's take a couple of minutes and talk about the immune functions of the lymphatic system.
Andrew Huberman：让我们花几分钟时间讨论一下淋巴系统的免疫功能。
Now, for most people, when they think about the lymphatic system, they think about the immune system, and that's because most anyone who's ever had a cold, or some other virus, has had the experience of having their lymph nodes feel kind of swollen and maybe even a little bit painful.
现在，对于大多数人来说，当他们想到淋巴系统时，他们会想到免疫系统，这是因为大多数患过感冒或其他病毒的人都有过淋巴结感觉肿胀甚至有点疼痛的经历。
Typically, that occurs in the throat or the area right below the jaw.
通常，这种情况发生在喉咙或下巴正下方的区域。
Andrew Huberman: If you go to the doctor, you say you're not feeling well, one of the first things they're going to do is they're going to kind of palpate gently and touch gently behind your ears, along your jawline, along your throat.
安德鲁·休伯曼：如果你去看医生，你说你感觉不舒服，他们要做的第一件事就是轻轻触诊并轻轻触摸你的耳朵后面、下巴线和喉咙。
They're going to do this.
他们要这么做。
They might ask you if you have any swollen lymph nodes in your armpits or in your groin.
他们可能会问您腋窝或腹股沟是否有淋巴结肿大。
You may even be able to sense that swelling yourself.
您甚至可以感觉到自己肿胀。
And what that swelling reflects is the accumulation of lymph fluid in so-called lymph nodes.
这种肿胀反映的是淋巴液在所谓的淋巴结中积聚。
Andrew Huberman: Lymph nodes are these out-pouchings or swellings along the lymph vessels, where lymph fluid and the stuff within lymph fluid is sequestered, so it's kept there for a while, as opposed to just passing along through those one-way tubes, and it is surveilled by the immune system.
Andrew Huberman：淋巴结是沿着淋巴管的突出或肿胀，其中淋巴液和淋巴液内的物质被隔离，因此它会在那里停留一段时间，而不是仅仅通过那些单向管，并且它受到免疫系统的监视。
Why and how is it surveilled by the immune system?
为什么以及如何受到免疫系统的监视？
Andrew Huberman: Well, first of all, remember, when your cells are active, your liver cells, your brain cells, your muscle cells, by doing the things they do, they use nutrients and energy, glucose, they use oxygen, they use amino acids, they rely on hormones and all that stuff, and they generate waste.
安德鲁·胡伯曼：嗯，首先，记住，当你的细胞活跃时，你的肝细胞、脑细胞、肌肉细胞，通过做它们所做的事情，它们使用营养和能量、葡萄糖、它们使用氧气、它们使用氨基酸、它们依赖激素和所有这些东西，它们会产生废物。
They generate waste products in the form of little bits of cellular debris.
它们产生少量细胞碎片形式的废物。
They generate ammonia.
它们产生氨。
There's carbon dioxide.
有二氧化碳。
We listed off some of these earlier.
我们之前列出了其中一些。
Andrew Huberman: But keep in mind that those cells are fed by the blood supply, and stuff gets into the blood supply by way of what you breathe, okay?
安德鲁·休伯曼：但请记住，这些细胞是由血液供应供给的，而物质会通过你呼吸的方式进入血液供应，好吗？
So, you can inhale a virus, for instance, bacteria that could be in food, bacteria from things that you touch that somehow gets beneath the skin and into your blood supply through a scratch or a cut, maybe a bite, these sorts of things.
因此，您可以吸入病毒，例如食物中可能存在的细菌、您触摸的物体中的细菌，它们以某种方式进入皮肤下方并通过划伤或割伤（也许是咬伤）等进入您的血液供应。
Or maybe you cut yourself with a knife that had some bacteria, it gets into your blood supply.
或者，也许你用带有一些细菌的刀割伤了自己，它会进入你的血液供应。
Andrew Huberman: And so, you have foreign bodies, contaminants within your blood supply.
Andrew Huberman：所以，你的血液供应中有异物和污染物。
Some of that is going to get out into the interstitial space.
其中一些会进入间隙空间。
Some of that will be taken up by the lymphatic system.
其中一些将被淋巴系统吸收。
You also have things, again, waste products that are being generated by the cells of your body, and the lymph nodes are the place where all that stuff can be surveilled by the immune system.
同样，你也有身体细胞产生的废物，而淋巴结是免疫系统监视所有这些物质的地方。
What do I mean surveilled by the immune system?
免疫系统的监视是什么意思？
Andrew Huberman: Well, within the lymph node, you have immune cells.
Andrew Huberman：嗯，在淋巴结内，有免疫细胞。
You have things like T cells and B cells, so named because the T cells mature in the thymus, which is a structure that is very prominent when you're young, as a baby and as a kid, and then over time, you actually lose your thymic tissue as you become an adult.
你有 T 细胞和 B 细胞之类的东西，如此命名是因为 T 细胞在胸腺中成熟，胸腺是一种在你年轻、婴儿和小孩时非常突出的结构，然后随着时间的推移，当你成为成年人时，你实际上会失去胸腺组织。
And by the time you reach kind of 40s, and 50s, and 60s, 70s, you may not even have any thymic tissue whatsoever.
当你到了 40 多岁、50 多岁、60 多岁、70 多岁的时候，你甚至可能没有任何胸腺组织。
You have T cells.
你有T细胞。
You have B cells, which come from the bone marrow.
您有来自骨髓的 B 细胞。
These are different types of lymphocytes, different types of white blood cells.
这些是不同类型的淋巴细胞、不同类型的白细胞。
Andrew Huberman: Again, these are all different categories.
Andrew Huberman：同样，这些都是不同的类别。
So, I'm talking about lymphocytes, white blood cells, T cells and B cells, different subcategories that go into the lymph nodes, and then check out and see whether or not there are bacteria, and viruses, and other kinds of foreign invaders that might need to be dealt with by the immune system.
所以，我说的是淋巴细胞、白细胞、T 细胞和 B 细胞，这些不同的亚类进入淋巴结，然后检查是否有细菌、病毒和其他可能需要免疫系统处理的外来入侵者。
In addition to that, you have cells that go out into your body, things like macrophages, things like dendritic cells, okay, the names don't matter so much, that are looking for foreign invaders.
除此之外，还有进入你体内的细胞，比如巨噬细胞、树突状细胞之类的东西，好吧，名字并不重要，它们正在寻找外来入侵者。
Andrew Huberman: Again, it could be viruses, bacteria, funguses.
Andrew Huberman：同样，它可能是病毒、细菌、真菌。
It could be even just physical bodies that somehow made it into your system one way or the other.
甚至可能只是物理身体以某种方式进入你的系统。
And they will literally present things to the T cells and B cells, and other immune cells within the lymph nodes, so that the T cells and B cells can generate, through a process, this takes some time, to generate antibodies to fight those things off.
它们实际上会将物质呈现给 T 细胞和 B 细胞以及淋巴结内的其他免疫细胞，以便 T 细胞和 B 细胞可以通过一个过程（这需要一些时间）生成抗体来对抗这些物质。
Okay?
好的？
I've talked about the immune system in previous episodes.
我在前几集中谈到了免疫系统。
Andrew Huberman: You have an innate immune system, which is a kind of generic response to all forms of foreign invaders that cause some local inflammation, some swelling, sometimes some symptomatology in response to a virus that's just very generic, like feeling stuffy, lethargic, a little bit of a headache, or a stomachache, this kind of thing.
安德鲁·胡伯曼：你有一个先天免疫系统，它是对所有形式的外来入侵者的一种通用反应，会导致一些局部炎症、一些肿胀，有时会出现一些针对非常通用的病毒的症状，比如感觉闷热、昏昏欲睡、有点头痛或胃痛，诸如此类。
Andrew Huberman: And then you have your adaptive immune system, which recognizes the specific surface of foreign invaders, and generates antibodies to essentially bind that specific surface and its properties, and neutralize that foreign invader.
Andrew Huberman：然后你就有了适应性免疫系统，它可以识别外来入侵者的特定表面，并产生抗体来基本上结合该特定表面及其特性，并中和该外来入侵者。
So, innate immune system and adaptive immune system.
因此，先天免疫系统和适应性免疫系统。
Andrew Huberman: Within your lymph nodes, you basically have a confluence of a lot of different immune cell types evaluating what's coming through in the lymph fluid, which reflects, of course, what's in the blood, because remember, the blood supply is giving oxygen, and nutrients, and other things to your cells.
Andrew Huberman：在你的淋巴结内，基本上有许多不同类型的免疫细胞汇合，评估淋巴液中的内容，这当然反映了血液中的内容，因为记住，血液供应为你的细胞提供氧气、营养物质和其他物质。
Andrew Huberman: A lot of the fluid that's put out into the interstitial space, remember, about 16 or 17 of the 20 liters per day will be drawn back up into the blood supply.
Andrew Huberman：请记住，每天 20 升液体中，有大量液体被排入细胞间隙，大约有 16 或 17 升会被抽回到血液供应中。
But then some significant portion, that three to four liters of fluid that ends up in the lymphatic system, is going to reflect what's in the global circulation system.
但最终进入淋巴系统的三到四升液体的重要部分将反映全球循环系统中的情况。
And these lymph nodes are a place where what's in the lymphatic system can be evaluated to determine whether or not you've got something in your body that you shouldn't, or that you would like to eradicate.
这些淋巴结是可以评估淋巴系统中的物质的地方，以确定您体内是否有不应该存在的东西，或者您想要根除的东西。
Andrew Huberman: So, the lymphatic system, which we've mostly been talking about up until this point as a drainage system, has a second purpose, right?
Andrew Huberman：所以，淋巴系统，到目前为止我们主要讨论的是排水系统，它还有第二个用途，对吧？
It's a multitasker.
它是一个多任务处理者。
It also serves an immune system role to evaluate what's in the lymph, and therefore in the blood, and therefore in the entire body.
它还发挥免疫系统的作用，评估淋巴液中的物质，从而评估血液中的物质，从而评估整个身体中的物质。
Now, while we have lymph nodes in our jaw, behind our ears, in the back of our head, in the occipital area, lower-back part of our head, we also have them behind our knees, in our groin, inner elbow region.
现在，虽然我们的下巴、耳后、后脑勺、枕骨区、头部后下部分有淋巴结，但我们的膝盖后面、腹股沟、肘部内侧区域也有淋巴结。
Andrew Huberman: We have collections of lymph nodes distributed essentially across the entire body, okay?
Andrew Huberman：我们收集了基本上分布在整个身体的淋巴结，好吗？
You're not going to see them continuously across the body, but every area needs to be surveilled, right?
你不会在全身连续看到它们，但每个区域都需要监视，对吧？
And so, you have these checkpoints everywhere along the lymph system, where viruses, bacteria, other foreign invaders can be evaluated and combated by your immune system.
因此，淋巴系统各处都有这些检查点，您的免疫系统可以在其中评估和对抗病毒、细菌和其他外来入侵者。
Andrew Huberman: Now, does that mean that if you have, for instance, sore lymph nodes in your left armpit that you necessarily have something wrong with your left arm?
安德鲁·休伯曼：现在，这是否意味着，例如，如果您的左腋下有淋巴结疼痛，那么您的左臂一定有问题吗？
No, not necessarily, because of the way the lymphatic drainage occurs.
不，不一定，因为淋巴引流的方式不同。
However, many people who have a sore lymph node in their armpit will kind of rub it, and that makes perfect sense, the way the pain system works.
然而，许多腋窝淋巴结疼痛的人会摩擦它，这是完全有道理的，疼痛系统的工作方式。
We have a natural reflex to rub, to provide sort of broadly distributed medium pressure to an area that's in pain.
我们有一种自然的摩擦反射，可以向疼痛区域提供广泛分布的中等压力。
Andrew Huberman: It actually deactivates some of the pain response within that area, so like the rubbing of a wound.
Andrew Huberman：它实际上使该区域的一些疼痛反应失效，就像摩擦伤口一样。
We don't just rub our boo-boos because we learned to do that when we were kids.
我们不只是摩擦我们的嘘声，因为我们小时候就学会了这样做。
It actually shuts down some of the nerves that transmit pain.
它实际上关闭了一些传递疼痛的神经。
So, that's why we have that reflex.
所以，这就是我们有这种反射的原因。
But you want to make sure that you don't squeeze your lymph nodes, or put too much pressure on them, because, again, your immune system is fighting things within those lymph nodes, or is evaluating whether or not something needs to be destroyed by your immune system within those lymph nodes.
但您要确保不要挤压淋巴结，或对它们施加太大压力，因为您的免疫系统再次与这些淋巴结内的东西作斗争，或者正在评估这些淋巴结内的免疫系统是否需要破坏某些东西。
Andrew Huberman: Now, some soreness can exist in the lymph nodes simply as a matter of swelling of the lymph nodes, and that doesn't necessarily reflect infection, okay?
安德鲁·胡伯曼（Andrew Huberman）：现在，淋巴结中可能存在一些疼痛，仅仅是因为淋巴结肿胀，这并不一定反映感染，好吗？
It can, but it doesn't necessarily reflect infection.
可以，但不一定反映感染。
If it's, of course, coupled with symptoms, stuffy nose, lethargy, things of that sort, chances are you're battling something.
当然，如果还伴有鼻塞、嗜睡等症状，那么您很可能正在与某些疾病作斗争。
Andrew Huberman: And if you do notice that your lymph nodes are particularly swollen and you haven't done, for instance, a really hard workout recently, or not slept as much as usual recently, then you may be at the threshold of potentially getting sick, and you want to take some measures to get some extra rest, extra hydration, probably don't want to exercise too hard those days.
Andrew Huberman：如果你确实注意到你的淋巴结特别肿大，并且你最近没有进行过剧烈的锻炼，或者最近没有像平常那样睡得那么多，那么你可能已经处于生病的边缘，你想要采取一些措施来获得额外的休息，额外的水分，可能不想在那些日子里锻炼得太厉害。
We've talked about this in previous episodes.
我们在之前的剧集中已经讨论过这个问题。
You're feeling a little run down, not sick.
你感觉有点疲惫，而不是生病了。
Exercise can probably help you.
锻炼或许可以帮助你。
You're a little sleep deprived one night, exercise definitely can help you.
一晚你有点睡眠不足，锻炼绝对可以帮助你。
Two nights' sleep deprivation and you certainly don't want to be exercising with a ton of intensity, because you will get sick.
连续两晚睡眠不足，你当然不想进行剧烈运动，因为你会生病。
Andrew Huberman: So, those sore lymph nodes are a flag that your system is combating something.
安德鲁·胡伯曼：所以，那些疼痛的淋巴结是一个标志，表明你的系统正在对抗某些东西。
They're a flag that your immune cells are being recruited to that area.
它们是一个标志，表明您的免疫细胞正在被招募到该区域。
The lymph is staying in those areas longer because your immune system is trying to fight something back, so you should pay attention to that.
淋巴在这些区域停留的时间更长，因为您的免疫系统正在试图反击，所以您应该注意这一点。
Andrew Huberman: But you don't want to be squeezing those lymph nodes.
Andrew Huberman：但是你不想挤压那些淋巴结。
And as a general theme, I should've mentioned this earlier, if you've ever had deep tissue massage, right, you may notice afterwards, even if you weren't lying face down in that halo-like thing where your face is there, constricting your breathing a little bit.
作为一个一般主题，我应该早点提到这一点，如果你曾经做过深层组织按摩，对吧，你可能会注意到，即使你没有面朝下躺在你的脸所在的那个光环状的东西上，稍微收缩你的呼吸。
Those things aren't that bad.
这些事情并没有那么糟糕。
They're actually kind of pleasant, lie on your stomach, get a massage.
它们实际上有点令人愉快，趴着，接受按摩。
But if you've ever had a deep tissue massage, you may notice afterwards that your face is kind of puffy, and you feel a little bit inflamed.
但如果您曾经做过深层组织按摩，之后您可能会注意到您的脸有点浮肿，并且感觉有点发炎。
Andrew Huberman: And they'll often say, "Oh, make sure to drink a lot of water." Turns out that deep tissue massage can encourage enough movement along those deeper lymphatic vessels and can push things through the lymph nodes earlier than it would have been pushed through, and in some sense, generate an inflammation response.
安德鲁·休伯曼：他们经常会说，“哦，一定要喝大量的水。”事实证明，深层组织按摩可以鼓励沿着更深的淋巴管进行足够的运动，并且可以比原本要通过的更早地推动物体通过淋巴结，并且在某种意义上产生炎症反应。
Not a major one, but a minor one.
不是大事，是小事。
And usually this resolves within a couple of hours if you're up and walking around a bit, again, gently pushing through the lymphatic flow as it's supposed to be pushed through.
通常，如果您再次起身走动一下，轻轻地推动淋巴流，就像它应该被推动的那样，这个问题通常会在几个小时内得到解决。
Andrew Huberman: The point here is that your lymph nodes are a site for combating infection.
Andrew Huberman：这里的要点是，您的淋巴结是抵抗感染的部位。
You don't want to push things through them any faster than it normally would occur, but you also don't want accumulation of lymph to occur in the nodes too long.
您不想让物质以比正常情况更快的速度通过它们，但您也不希望淋巴结在淋巴结中积聚太久。
And the way you ensure that it doesn't happen for too long is to keep the general lymphatic circulation going, and we've talked about ways to do that earlier.
确保这种情况不会发生太长时间的方法是保持全身淋巴循环正常，我们之前已经讨论过实现这一点的方法。
Andrew Huberman: Earlier in our discussion about lymphedema, which is the swelling of typically the lower limbs, that can occur, for instance, in people who are being treated for breast cancer or for other cancers, where the lymph nodes are intentionally destroyed by chemo or radiation therapy, and that's because cancer cells can actually get into the lymph nodes and they can proliferate there.
Andrew Huberman：在我们之前讨论的淋巴水肿中，淋巴水肿通常是下肢肿胀，例如，可能发生在正在接受乳腺癌或其他癌症治疗的人身上，其中淋巴结被化疗或放射治疗故意破坏，这是因为癌细胞实际上可以进入淋巴结并在那里增殖。
Andrew Huberman: We often hear that "the cancer has spread to the lymph nodes," and that's one of the reasons why often the lymph nodes are removed prior to the spreading, or early in the spreading of a cancer, to try and prevent the broader migration, or so-called metastasis of that cancer to other tissues.
Andrew Huberman：我们经常听说“癌症已扩散到淋巴结”，这就是为什么通常在癌症扩散之前或扩散早期切除淋巴结的原因之一，以试图防止癌症更广泛的迁移或所谓的转移到其他组织。
The lymphatic system is targeted in this way, because if you think about it, the lymphatic system is in a position to distribute all sorts of things, including bad things, like cancer cells, that could proliferate further in other tissues.
淋巴系统就是这样被瞄准的，因为如果你仔细想想，淋巴系统能够分配各种各样的东西，包括坏东西，比如癌细胞，它们可能会在其他组织中进一步增殖。
Andrew Huberman: So, that's why lymph nodes and vessels are often intentionally destroyed as part of cancer treatment.
Andrew Huberman：所以，这就是为什么淋巴结和血管经常被故意破坏作为癌症治疗的一部分。
And as a consequence, there's less drainage, leading to so-called lymphedema.
结果，引流减少，导致所谓的淋巴水肿。
Now, lymphedema can occur for other reasons, and it has various stages.
现在，淋巴水肿可能因其他原因而发生，并且有不同的阶段。
It's actually been mapped out.
其实已经规划好了。
I'll provide a link to this.
我将提供一个链接。
But there's Stage 1, 2, 3, and 4.
但还有第一、二、三、四阶段。
And to briefly summarize, Stage 1 is asymptomatic, so the lymphatic system has some abnormal flow, but no real fluid buildup in the tissue that you necessarily see.
简而言之，第一阶段是无症状的，因此淋巴系统有一些异常流动，但组织中没有您必然看到的真正的液体积聚。
Might be just slight swelling.
可能只是轻微肿胀。
Andrew Huberman: In Stage 2, you see swelling due to accumulation of the lymph fluid, and that may subside if you elevate that limb.
Andrew Huberman：在第二阶段，您会看到由于淋巴液积聚而出现的肿胀，如果您抬高该肢体，肿胀可能会消退。
So, if you're getting some swelling of the ankles, for instance, you put your legs up and it disappears after putting your legs up for 20 or 30 minutes, then it's so-called Stage 2 lymphedema.
所以，如果你的脚踝出现一些肿胀，比如你把腿抬起来，然后抬起腿20或30分钟后肿胀就消失了，那么这就是所谓的第二阶段淋巴水肿。
Andrew Huberman: Stage 3 and 4 are where you get a more permanent swelling, so an accumulation of fluid and waste products in that interstitial space, that extracellular space, and that's when things start to become problematic, because that buildup of fluid and waste products leads to a local immune response, which then causes thickening of the tissue above it, which then makes it even harder to clear out waste products, and the whole thing starts to cascade.
Andrew Huberman：第三阶段和第四阶段是更持久的肿胀，因此液体和废物在细胞间质空间和细胞外空间中积聚，这就是问题开始出现的时候，因为液体和废物的积聚会导致局部免疫反应，然后导致其上方的组织增厚，这使得清除废物变得更加困难，整个事情开始级联。
Andrew Huberman: And this is a particular problem, again, for people being treated for cancers where the lymphatic vessels or the lymph nodes are intentionally destroyed, and that's why these people often need a fair amount of lymphatic manual drainage, or massage, it's sometimes called, in order to encourage the movement of the lymph fluid out.
安德鲁·休伯曼：对于接受故意破坏淋巴管或淋巴结的癌症治疗的人来说，这也是一个特殊的问题，这就是为什么这些人经常需要大量的淋巴手动引流或按摩（有时称为按摩），以促进淋巴液流出。
And as I mentioned earlier, there are drugs being developed to try and treat lymphedema through non-manual massage techniques, but that's still very much in development.
正如我之前提到的，正在开发一些药物来尝试通过非手动按摩技术来治疗淋巴水肿，但这仍然处于开发阶段。
Andrew Huberman: But there's great hope for that, because as you can imagine, not everyone has access to proper lymphatic massage for lymphedema.
安德鲁·休伯曼：但这有很大的希望，因为正如你可以想象的那样，并不是每个人都能接受适当的淋巴按摩来治疗淋巴水肿。
But it's a very important aspect of cancer treatment and management of cancer treatment.
但这是癌症治疗和癌症治疗管理的一个非常重要的方面。
Lymphedema is something that we should all be mindful of, even minor lymphedema, and this means even if you're not dealing with cancer treatment, you should be cognizant of whether or not you're getting some limb swelling due to lymphedema.
淋巴水肿是我们都应该注意的事情，即使是轻微的淋巴水肿，这意味着即使您不接受癌症治疗，您也应该意识到自己是否因淋巴水肿而出现肢体肿胀。
Andrew Huberman: A little bit?
安德鲁·休伯曼：一点点？
Fine.
美好的。
You put your feet up.
你把脚抬起来。
We'll talk about ways to clear it from your brain in a few minutes.
几分钟后我们将讨论如何将其从大脑中清除。
But lymphedema and that buildup causes a number of problems.
但淋巴水肿及其积聚会导致许多问题。
First of all, the waste products in the interstitial fluid that's accumulating there, because you're not getting enough lymph drainage, can cause local inflammation, which can give way to more global inflammation.
首先，由于淋巴引流不足，间质液中的废物积聚在那里，可能会引起局部炎症，进而导致更多的全身炎症。
Andrew Huberman: It also so happens that you get a thickening of the tissue in that area in response to that inflammation, and that thickening of the tissue causes a kind of hypoxia, or a low oxygen availability, for the cells in that area, so that now you've got more cells that get less oxygen that they need, and the whole thing starts to cascade.
Andrew Huberman：也有可能，该区域的组织因炎症而增厚，而组织增厚会导致该区域的细胞缺氧或氧气供应量低，因此现在有更多的细胞获得的氧气较少，整个过程开始级联。
So, while I'm not trying to alarm anybody, you do want to do things to encourage that clearance of fluid and waste products from the interstitial space into the lymphatic system.
因此，虽然我不想警告任何人，但您确实想做一些事情来鼓励液体和废物从间隙空间清除到淋巴系统。
Andrew Huberman: And we talked about some of the things you can do for that earlier.
Andrew Huberman：我们之前讨论过您可以为此做的一些事情。
There are other tools, by the way, that are more sophisticated, like for instance, they have compression boots.
顺便说一句，还有其他更复杂的工具，例如它们有压缩靴。
If you've ever been on a plane, or you've been running a lot, or basically using the tissues of your lower body, or upper body, a lot.
如果您曾经坐过飞机，或者您经常跑步，或者基本上经常使用下半身或上半身的组织。
If you've ever run a 10K or a half-marathon or a marathon, the heaviness of your legs, the soreness of your legs the next day, I highly recommend you get into a pool and tread some water, do some light swimming.
如果你曾经跑过10K或半程马拉松或马拉松，双腿沉重，第二天双腿酸痛，我强烈建议你到游泳池里踩一下水，轻游一下。
Andrew Huberman: Again, not an intense workout.
Andrew Huberman：再说一次，这不是一次剧烈的锻炼。
But compression boots can be very helpful, because they basically fill up with air and compress your lower limbs, and then pulse your lower limbs to move that lymphatic fluid up toward the drainage system, back into your venous blood supply.
但压缩靴非常有帮助，因为它们基本上充满空气并压缩您的下肢，然后脉冲您的下肢，将淋巴液向上移向引流系统，回到您的静脉血液供应中。
These lymphatic boots can be very, very useful.
这些淋巴靴非常非常有用。
There is some cost to them, but if you have access to them, those can be great.
它们需要一些成本，但如果您能够访问它们，那就太好了。
If not, just try and walk around a lot, put your legs up, do anything you can to get that lymphatic flow going.
如果没有，就尝试多走动，抬起双腿，尽一切努力让淋巴液流动起来。
Andrew Huberman: You do not want too much buildup of fluid and waste products in the interstitial space to occur for too long.
Andrew Huberman：您不希望间隙空间内积聚过多液体和废物太长时间。
And if you've been using a tissue a lot, there's going to be a lot of buildup of cellular waste products, which brings us to the glymphatic system, which is basically just the lymphatic system for the brain.
如果你经常使用组织，就会积聚大量的细胞废物，这将我们带到类淋巴系统，它基本上就是大脑的淋巴系统。
Andrew Huberman: In fact, as beautiful as this system is, and as delighted I am and everybody else is that in 2012 it was finally verified that the brain also has a lymphatic system, I don't like the branding.
Andrew Huberman：事实上，尽管这个系统很漂亮，而且我和其他人都很高兴在 2012 年终于证实大脑也有淋巴系统，但我不喜欢这个品牌。
I don't like the naming.
我不喜欢这个命名。
Yes, glia are involved.
是的，神经胶质细胞参与其中。
But by calling it the glymphatic system, people think that it's entirely different, and in fact, it's just somewhat different from the rest of the lymphatic system.
但通过将其称为类淋巴系统，人们认为它完全不同，事实上，它只是与淋巴系统的其他部分有些不同。
And I think this so-called glymphatic system, which is the lymphatic drainage system of the brain, is so important to all of us.
我认为这个所谓的类淋巴系统，即大脑的淋巴引流系统，对我们所有人来说都非常重要。
Andrew Huberman: If you understand a little bit about how it's designed, its architecture, there are some very straightforward protocols that we'll discuss in a moment that will allow you to experience less brain fog, less swelling of your face in the morning, less bags underneath your eyes, and in general, improved wakefulness and cognition, and that just cascades into everything we know about how to support health.
Andrew Huberman：如果你对它的设计和架构有一点了解，我们稍后将讨论一些非常简单的协议，这些协议可以让你体验到更少的脑雾、更少的早晨面部肿胀、更少的眼袋，并且总体上可以改善清醒度和认知能力，这会融入我们所知道的如何支持健康的一切。
Andrew Huberman: I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
Andrew Huberman：我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.
为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.
八睡眠会根据您的独特需求自动调节整个晚上的床温。
Andrew Huberman: Eight Sleep has just launched their latest model, the Pod 5, and the Pod 5 has several new important features.
Andrew Huberman：Eight Sleep 刚刚推出了他们的最新型号 Pod 5，Pod 5 有几个新的重要功能。
One of these new features is called Auto Pilot.
这些新功能之一称为自动驾驶仪。
Auto Pilot is an AI engine that learns your sleep patterns to adjust the temperature of your sleeping environment across different sleep stages.
Auto Pilot 是一款人工智能引擎，可以学习您的睡眠模式，从而调整不同睡眠阶段的睡眠环境温度。
It also elevates your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它还会抬高您的头部，并进行其他转换以优化您的睡眠。
The base on the Pod 5 also has an integrated speaker that syncs to the Eight Sleep app and can play audio to support relaxation and recovery.
Pod 5 的底座还配有一个集成扬声器，可与八睡眠应用程序同步，并可以播放音频以支持放松和恢复。
Andrew Huberman: The audio catalog includes several NSDR, Non-Sleep Deep Rest, scripts that I worked on with Eight Sleep to record.
Andrew Huberman：音频目录包括几个 NSDR、非睡眠深度休息、我与“八睡眠”一起录制的脚本。
If you're not familiar, NSDR involves listening to an audio script that walks you through a deep body relaxation, combined with some very simple breathing exercises.
如果您不熟悉，NSDR 包括聆听音频脚本，引导您进行深度身体放松，并结合一些非常简单的呼吸练习。
It's an extremely powerful tool that anyone can benefit from the first time and every time.
这是一个极其强大的工具，任何人第一次和每次都可以从中受益。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to 350 dollars off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元的优惠。
Andrew Huberman: Eight Sleep ships to many countries worldwide, including Mexico and the UAE.
Andrew Huberman：八艘 Sleep 船运往世界各地的许多国家，包括墨西哥和阿联酋。
Again, that's eightsleep.com/huberman to save up to 350 dollars.
再次强调，访问八sleep.com/huberman 最多可节省 350 美元。
Andrew Huberman: Okay.
安德鲁·休伯曼：好的。
The glymphatic system, which is the proper name for the lymphatic system of the brain.
类淋巴系统，是大脑淋巴系统的专有名称。
I was sort of joking earlier.
我之前是开玩笑的。
I just want to make the point that our brain does have a lymphatic system.
我只是想指出我们的大脑确实有淋巴系统。
Andrew Huberman: Up until 2012, no scientist, no physician believed that there was a lymphatic system for the brain, that lymphatic clearance, or flow, or any of that occurred in the brain.
Andrew Huberman：直到 2012 年，没有科学家、医生相信大脑存在淋巴系统，淋巴清除或流动，或任何发生在大脑中的情况。
It was assumed that it was not, because it had not been discovered, except there was one scientist who had discovered it earlier and was told that she was wrong about it.
人们认为它不是，因为它还没有被发现，只是有一位科学家更早发现了它，并被告知她错了。
We'll return to that a little bit later.
我们稍后会回到这个话题。
Andrew Huberman: But the point is that in 2012, a neuroscientist by the name of Maiken Nedergaard, who studies glia, a form of support cell that also plays an active role in brain function and plasticity, et cetera, she discovered that the brain has a system for clearing out waste that, by all accounts, looks a lot like the lymphatic clearance system in the rest of the body, and that it involves these cells we call glia.
Andrew Huberman：但重点是，2012 年，一位名叫 Maiken Nedergaard 的神经科学家研究神经胶质细胞，神经胶质细胞是一种支持细胞，在大脑功能和可塑性等方面也发挥着积极作用，她发现大脑有一个清除废物的系统，从各方面来看，它看起来很像身体其他部位的淋巴清除系统，并且它涉及到我们称为神经胶质细胞的这些细胞。
Andrew Huberman: I'll just briefly describe this system, because it's incredible.
Andrew Huberman：我将简要描述这个系统，因为它令人难以置信。
It's beautiful in its organization.
它的组织很漂亮。
And if you understand that organization just a little bit, you'll be in a position to resolve some things that, chances are, you and many other people you know suffer from.
如果您对这个组织有一点了解，您就能够解决您和您认识的许多其他人可能遇到的一些问题。
Things like brain fog, things like puffiness of the face and under the eyes when you wake up in the morning, things like changes in your cosmetic appearance that occur throughout the day, and when you don't sleep as well as you might have wished you had slept the night before.
诸如脑雾之类的事情，诸如早晨醒来时面部和眼睛下方的浮肿之类的事情，诸如全天发生的外观变化之类的事情，以及当您睡得不像您希望前一天晚上睡得那么好的事情。
Andrew Huberman: In fact, let's just do a little mental experiment for a moment.
Andrew Huberman：事实上，让我们暂时做一个小小的心理实验。
Have you ever had a poor night's sleep and compared the way that you look after a poor night's sleep versus after a great night's sleep?
您是否曾经历过睡眠质量不佳的情况，并比较过睡眠质量不佳与睡眠质量良好后的处理方式？
Just next time that happens, take a picture of yourself, right?
下次发生这种情况时，给自己拍一张照片，对吗？
You don't have to show it to anybody.
您不必向任何人展示它。
Just take a picture of yourself after a great night's sleep, and take a picture, ideally in the same location, under the same lighting, but even if it's under different lighting, of yourself after a poor night's sleep, where you either didn't sleep at all, or you got maybe two hours less than usual sleep, and you will see that you look very different.
只要在睡了一晚好觉后给自己拍一张照片，最好是在同一地点、在相同的灯光下，但即使是在不同的灯光下，在一夜睡眠不佳后拍一张自己的照片，你要么根本没有睡，要么比平时少睡两个小时，你会发现自己看起来非常不同。
Andrew Huberman: Your eyes will be sagging.
安德鲁·休伯曼：你的眼睛会下垂。
You get those bags under your eyes.
你的眼袋就会出现在你的眼睛下面。
The eyebrows generally drop.
眉毛一般都会下垂。
There's a kind of a change in the tone of the eyes.
眼神里有一种变化。
You'll notice that's very typical.
你会发现这是非常典型的。
And any creases or wrinkles that you have will become more apparent.
你的任何折痕或皱纹都会变得更加明显。
If you think about it, that's wild.
如果你仔细想想，那就太疯狂了。
You sleep two hours less, or three hours less than usual, or you get one poor night's sleep, and you look very, very different.
你比平时少睡了两个小时，或者三个小时，或者睡了一晚很差，你看起来就非常非常不一样了。
And equally impressive is if you then get a great night's sleep the next night, you kind of bounce back, and you look yourself again, as we say.
同样令人印象深刻的是，如果您第二天晚上睡个好觉，您就会恢复元气，并再次审视自己，就像我们所说的那样。
Andrew Huberman: And your mind also parallels these changes, right?
Andrew Huberman：你的想法也与这些变化相似，对吗？
If you get three hours less than your usual allocation of sleep, your brain just does not work as well.
如果你的睡眠时间比平时少三个小时，你的大脑就会无法正常工作。
We know that.
我们知道这一点。
And you don't feel as well.
而你却感觉不太好。
You're more reactive.
你反应更积极。
You're more likely to have kind of attention deficit-like symptoms, right?
你更有可能出现类似注意力缺陷的症状，对吗？
You might not have full-blown ADHD, but you tend to be a bit more moody.
您可能没有完全的注意力缺陷多动症，但您往往比较喜怒无常。
You're certainly more susceptible to infections.
您当然更容易受到感染。
But at the level of the brain, your brain is not the same as when you get a great night's sleep.
但在大脑层面，你的大脑与你睡个好觉时的大脑并不一样。
Get a great night's sleep and you're just right back where you normally are.
睡个好觉，您就会回到正常状态。
Andrew Huberman: And if you don't sleep well for a few nights, or many nights, you'll notice that your appearance will very rapidly change.
安德鲁·休伯曼：如果你有几个晚上或很多个晚上睡不好，你会发现你的外表会很快改变。
I'm not trying to scare people, right?
我不是想吓唬人，对吧？
We have lots of episodes on how to get great sleep.
我们有很多关于如何获得良好睡眠的剧集。
We have a zero-cost toolkit on how to get great sleep.
我们有一个关于如何获得良好睡眠的零成本工具包。
All that's available at hubermanlab.com.
所有这些都可以在 hubermanlab.com 上找到。
Just put "sleep," "sleep toolkit," "perfect your sleep," all that, and you'll find all those tools in whatever format you want.
只需输入“睡眠”、“睡眠工具包”、“完善您的睡眠”等等，您就会找到您想要的所有这些工具。
But what is it about sleep that is so markedly changing our appearance and the way that our brain works?
但睡眠为何如此显着地改变我们的外表和大脑的工作方式呢？
Andrew Huberman: And the answer is, the clearance of waste products from your brain, which occurs through essentially what is the lymphatic system of your brain during sleep, doesn't get the opportunity to do that when you don't get enough sleep.
安德鲁·胡伯曼：答案是，大脑中废物的清除基本上是在睡眠期间通过大脑的淋巴系统进行的，但当您睡眠不足时，就没有机会清除大脑中的废物。
It is that straightforward.
就是这么简单。
So let me explain this brain lymphatic system and how you can get it to operate at its best.
那么让我解释一下这个大脑淋巴系统以及如何让它以最佳状态运行。
And I'm not just going to tell you to do that by getting enough sleep.
我不只是告诉你要通过充足的睡眠来做到这一点。
Andrew Huberman: You certainly should try to do that, but there are some things that you can do to encourage better lymphatic clearance within the brain while you sleep, and maybe even get by with a little less sleep than you think you need, but making that sleep better suited for lymphatic clearance within the brain.
Andrew Huberman：你当然应该尝试这样做，但是你可以做一些事情来促进睡眠时大脑内更好的淋巴清理，甚至可能比你认为需要的睡眠少一点，但让睡眠更适合大脑内的淋巴清理。
Okay, so it wasn't even two decades ago that this system was discovered, of clearing out a waste product from the brain.
好吧，这个清除大脑废物的系统还不到二十年前就被发现了。
And what Dr. Nedergaard so beautifully hypothesized was that there has to be a system for this, right?
尼德加德博士如此完美地假设，必须有一个系统来实现这一点，对吗？
Andrew Huberman: There has to be a system.
Andrew Huberman：必须有一个系统。
Why?
为什么？
Because your brain cells are some of the most metabolically active cells in your entire body, right?
因为您的脑细胞是整个身体中代谢最活跃的细胞之一，对吗？
Your brain is just a small portion of your total body weight and volume, but it has a super high metabolism.
你的大脑只占你体重和体积的一小部分，但它却具有超高的新陈代谢。
The cells there need things.
那里的细胞需要东西。
They need oxygen, they need glucose, even if you're on a keto diet, they need nutrients, and they're kicking out waste products like crazy, and that stuff has to get cleared from the brain.
他们需要氧气，他们需要葡萄糖，即使你在吃酮类饮食，他们也需要营养，他们疯狂地排除废物，而这些东西必须从大脑中清除。
Andrew Huberman: Now, you have a fluid within your brain called cerebrospinal fluid that moves within the so-called ventricles of the brain, so the spaces within the brain.
安德鲁·休伯曼：现在，你的大脑中有一种叫做脑脊液的液体，它在所谓的脑室（即大脑内的空间）内移动。
And really, your whole brain is bathed in cerebrospinal fluid.
事实上，你的整个大脑都沐浴在脑脊液中。
Your brain is floating in this stuff, and it essentially has access to all the cells in your brain.
你的大脑漂浮在这些东西中，它基本上可以访问你大脑中的所有细胞。
So, as your cells make waste, it's picked up by the cerebrospinal fluid.
因此，当细胞产生废物时，它会被脑脊液吸收。
Now, the cerebrospinal fluid is circulated, right?
现在脑脊液是循环的吧？
You create the cerebrospinal fluid.
你创造了脑脊液。
Andrew Huberman: It's actually manufactured in a very interesting tissue, a kind of collection of tissues, broadly referred to as the choroid plexus, but there's stuff like meninges.
Andrew Huberman：它实际上是由一种非常有趣的组织制成的，一种组织的集合，广泛地称为脉络丛，但也有像脑膜这样的东西。
If you go to medical school or you become a neuroscientist, you'll learn all about the details of these things, but for today's discussion, understand that the cerebrospinal fluid is made, it bathes your brain, and it can collect the waste products from the brain.
如果你去医学院或者成为一名神经科学家，你会了解这些事情的所有细节，但对于今天的讨论，要了解脑脊液是产生的，它沐浴你的大脑，它可以收集大脑中的废物。
Andrew Huberman: Beautiful observations by Dr. Nedergaard and others found that in animal models, and now we know this is also true in humans, when you go to sleep at night, the vasculature that goes into your brain, because of course your brain does get artery inflow, okay?
Andrew Huberman：Nedergaard 博士和其他人的精彩观察发现，在动物模型中，现在我们知道这在人类中也是如此，当你晚上睡觉时，脉管系统会进入你的大脑，因为你的大脑当然会有动脉流入，好吗？
You have to give a blood supply, oxygenated blood to the brain, and it actually comes up from the bottom of the brain.
你必须向大脑提供血液供应、含氧血液，而它实际上是从大脑底部产生的。
There's a structure down there called the Circle of Willis, so your brain is actually resting on kind of a little trampoline of vasculature down at the bottom.
那里有一个叫做威利斯环的结构，所以你的大脑实际上休息在底部脉管系统的一个小蹦床上。
Andrew Huberman: If you ever flip over a brain and the vasculature is intact, there's a little circle down there called the Circle of Willis.
安德鲁·休伯曼：如果你翻转大脑并且脉管系统完好无损，那么下面就会有一个小圆圈，称为威利斯环。
And those arteries, remember, they're thick, they generate a lot of pressure, so your brain is kind of bouncing on those like a little, you know, kind of rebounding itself.
记住，那些动脉很厚，会产生很大的压力，所以你的大脑会在这些动脉上弹跳，就像一点点，你知道，有点反弹本身。
Seriously.
严重地。
And then the vasculature climbs up along the top of the brain, and it makes basically a right angle, and then dives into the brain, and then it branches out to basically make sure that all the cells and areas of the brain get blood supply for oxygen and nutrients and so forth.
然后脉管系统沿着大脑顶部爬上去，基本上形成一个直角，然后潜入大脑，然后分支出来，基本上确保大脑的所有细胞和区域获得氧气和营养等的血液供应。
Andrew Huberman: Now, that's the case during the daytime, and it's also the case at night.
Andrew Huberman：白天是这样，晚上也是这样。
However, during sleep, what happens is the areas around the vasculature that goes into the brain literally spreads out.
然而，在睡眠期间，进入大脑的脉管系统周围的区域实际上会扩散。
They call it the perivascular space.
他们称之为血管周围空间。
Literally, it's as if every bit of vasculature has a little area around it where there aren't neurons, and that space gets 60% larger in sleep.
从字面上看，就好像每一个脉管系统周围都有一个没有神经元的小区域，而这个空间在睡眠中会扩大 60%。
Andrew Huberman: It literally clears away so that there's big tubes or big areas along the blood vessels where cerebrospinal fluid, this fluid that's bathing the brain, can then run up to the surface of the brain and out to the areas of the brain away from the cells and then literally get cleared out of the brain and into the venous blood supply.
Andrew Huberman：它实际上是清除的，因此沿着血管有大的管道或大的区域，脑脊液（这种沐浴大脑的液体）可以流到大脑表面，并到达远离细胞的大脑区域，然后从大脑中清除并进入静脉血液供应。
Okay, that's a very general description of how this works, but I want to put a slightly more detailed picture into your mind because this is amazing, right?
好的，这是对其工作原理的非常笼统的描述，但我想在您的脑海中放置一个稍微更详细的图片，因为这太神奇了，对吧？
Andrew Huberman: You have these cells, these glial cells called astrocytes.
Andrew Huberman：这些细胞，这些神经胶质细胞称为星形胶质细胞。
They're a bunch of different glial cells, but astrocytes are one of them, and the astrocytes have what are called little end feet, and the end feet can touch the synapses, the connection points between neurons, and they can also touch the vasculature.
它们是一堆不同的神经胶质细胞，但星形胶质细胞是其中之一，星形胶质细胞有所谓的小尾脚，尾脚可以触摸突触，神经元之间的连接点，它们还可以触摸脉管系统。
And at night, when you go to sleep, what these astrocytes do is they literally push out and create more perivascular space.
晚上，当你入睡时，这些星形胶质细胞的作用就是向外推出并创造更多的血管周围空间。
"Peri" just means near, near the vasculature.
“Peri”只是意味着靠近、靠近脉管系统。
Andrew Huberman: They create more perivascular space, and they express a protein, a channel, which is really cool, called aquaporin-4.
Andrew Huberman：它们创造了更多的血管周围空间，并且表达一种蛋白质，一种通道，这真的很酷，称为水通道蛋白-4。
Someone won the Nobel Prize for discovering aquaporin-4.
有人因发现水通道蛋白-4而获得诺贝尔奖。
And aquaporin-4 is under circadian regulation, so it tends to be more active at night, and when you go to sleep, you basically create these spaces around the vasculature so that all the waste that's built up in the cerebrospinal fluid can flow out along the vasculature and get cleared from the brain.
水通道蛋白-4 受到昼夜节律调节，因此它在夜间往往更加活跃，当您入睡时，您基本上会在脉管系统周围创建这些空间，以便脑脊液中积聚的所有废物都可以沿着脉管系统流出并从大脑中清除。
Andrew Huberman: Now, there's a whole process by which it goes out, and then from the brain, and then it travels in different ducts and different pathways.
安德鲁·休伯曼：现在，有一个完整的过程，它从大脑中发出，然后在不同的管道和不同的路径中传播。
It even can travel along your cranial nerves out of your brain stem and out, but it eventually all joins up in the blood supply just like the rest of the lymphatic flow.
它甚至可以沿着你的脑神经从脑干流出，但最终会像其余的淋巴流一样加入血液供应。
So this is incredible.
所以这是令人难以置信的。
While you sleep, you clear out the garbage from your brain.
当你睡觉时，你会清除大脑中的垃圾。
Andrew Huberman: Although I don't really like calling it garbage because it's the natural byproduct of healthy cellular function, but I find it so interesting that people didn't think that there was a lymphatic system in the brain, or at least they couldn't find it, but Dr. Nedergaard found it.
Andrew Huberman：虽然我不太喜欢称它为垃圾，因为它是健康细胞功能的天然副产品，但我发现它很有趣，以至于人们不认为大脑中有淋巴系统，或者至少他们找不到它，但 Nedergaard 博士发现了它。
And I'll just briefly tell you, she wasn't the first one to find it.
我只是简单地告诉你，她不是第一个发现它的人。
The first person to find it...
第一个发现它的人...
This is just a kind of brief science anecdote here, but it's pretty important to hear.
这只是一个简短的科学轶事，但听到它非常重要。
The first person to find it was a woman by the name of Patricia Grady.
第一个发现它的人是一位名叫帕特里夏·格雷迪的女士。
Andrew Huberman: She was at the University of Maryland, and she was doing some experiments, and she discovered that the brain has something kind of like a lymphatic system, okay?
安德鲁·休伯曼：她当时在马里兰大学，正在做一些实验，她发现大脑有一种类似于淋巴系统的东西，好吗？
Andrew Huberman: She was doing some injections of this dye, which gets circulated, and she noticed some of this dye was making it along the perivascular areas and now into the surface of the brain, and so on, basically the same observation that was made in 2012, but much earlier.
Andrew Huberman：她正在注射一些这种染料，这种染料会循环，她注意到一些染料沿着血管周围区域，现在进入大脑表面，等等，基本上与 2012 年的观察结果相同，但要早得多。
And she talked to her colleagues about it, and she talked about it at meetings.
她和她的同事谈论了这件事，她在会议上也谈论了这件事。
And other groups, in particular, I won't mention names, two very large, famous scientific groups, tried to replicate her work but in a different experimental model, and they tried to image the movement of dye out of the brain at night, and they did not observe it.
还有其他团体，特别是，我不会提及名字，两个非常大的、著名的科学团体，试图复制她的工作，但在不同的实验模型中，他们试图对夜间大脑中染料的运动进行成像，但他们没有观察到它。
Andrew Huberman: But the reason they didn't observe it was not because they were bad scientists, but they made a mistake they weren't aware of, which is they created a little hole in the skull in order to image the movement of the dye in the brain, and they didn't close that hole in the skull with a lens or something else to keep the pressure in.
安德鲁·胡伯曼：但他们没有观察到它的原因并不是因为他们是糟糕的科学家，而是他们犯了一个他们没有意识到的错误，那就是他们在头骨上创建了一个小孔，以便对大脑中染料的运动进行成像，并且他们没有用镜头或其他东西来封闭头骨上的那个孔以保持压力。
So all the pressure was gone, so the lymph couldn't move along at all.
所以所有的压力都消失了，所以淋巴根本无法移动。
They didn't observe it.
他们没有观察到。
Andrew Huberman: They concluded it wasn't there, and everyone believed them, not her, because they were the more famous, larger groups.
安德鲁·休伯曼：他们得出的结论是它不存在，每个人都相信他们，而不是她，因为他们是更出名、更大的团体。
She moved off to a different field.
她搬到了另一个领域。
Fortunately, she ended up at the National Institutes of Health and funded a lot of great work, including the later work that Dr. Nedergaard used to discover that there is, in fact, a lymphatic system in the brain.
幸运的是，她最终进入了美国国立卫生研究院，并资助了许多伟大的工作，包括尼德加德博士后来发现大脑中实际上存在淋巴系统的工作。
So, give credit where credit's due, and also remember, just because somebody observes something and somebody else doesn't, does not mean that it doesn't exist.
所以，在应得的地方给予赞扬，同时记住，仅仅因为有人观察到某件事而其他人没有观察到，并不意味着它不存在。
Andrew Huberman: Going back to the glymphatic system, how can you encourage better clearance of waste products from your brain at night, which is something you absolutely want to do if you want to have less brain fog and wake up from sleep, perhaps even less sleep than you think you need, feeling fresh and cognitively focused, et cetera?
Andrew Huberman：回到类淋巴系统，如何才能鼓励在晚上更好地清除大脑中的废物，如果您想要减少脑雾并从睡眠中醒来，甚至可能比您认为需要的睡眠更少，感觉清新并集中认知等等，那么您绝对想做这件事？
Andrew Huberman: Well, it turns out, there have been a number of studies looking at sleeping position.
安德鲁·休伯曼：嗯，事实证明，已经有很多关于睡眠姿势的研究。
Every animal, or at least every mammal, puts its head down to sleep, okay?
每一种动物，或者至少每一种哺乳动物，都会低着头睡觉，好吗？
Andrew Huberman: My bulldog, Costello, because he had a big, thick skull, used to put his chin down, and he'd sleep basically with his chin along the floor.
安德鲁·休伯曼：我的斗牛犬科斯特洛，因为他有一个又大又厚的头骨，习惯把下巴放低，睡觉时他基本上会把下巴贴在地板上。
I saw a picture of giraffes; I don't know if they all sleep like this, where they actually put their head down and sleep, perhaps because lying on their side is tough.
我看到一张长颈鹿的照片；我不知道他们是不是都是这样睡觉的，他们实际上是低着头睡的，也许是因为侧躺很困难。
Andrew Huberman: Some animals sleep on their side.
安德鲁·休伯曼：有些动物侧睡。
Some animals sleep on their back.
有些动物仰卧着睡觉。
Humans, of course, can sleep in any of those different configurations.
当然，人类可以以任何不同的配置睡觉。
But all mammals make some attempt to put their head down in sleep.
但所有哺乳动物都会在睡觉时尝试低下头。
Okay, so what sleeping position is best for humans to encourage glymphatic drainage?
好的，那么什么睡姿最适合人类促进类淋巴引流呢？
Andrew Huberman: And it turns out, the answer is to sleep on your side.
安德鲁·休伯曼：事实证明，答案是侧睡。
Okay?
好的？
There haven't been a ton of systematic studies of this, but if you were to compare sleeping on your back, sleeping on your stomach, or sleeping on your side as it relates to the efficiency of glymphatic drainage, you would say that sleeping on your side is best, so much so that there are even people, believe it or not, in sleep studies that are putting on what equates to like, a fanny pack and putting the fanny in the fanny position.
对此还没有大量的系统研究，但如果你要比较仰睡、趴睡或侧睡与类淋巴引流效率的关系，你会说侧睡是最好的，以至于无论你相信与否，甚至有人在睡眠研究中戴上腰包并将腰部置于腰部位置。
I know everyone carries the fanny pack up front, so it's not really a fanny pack.
我知道每个人都把腰包放在前面，所以它并不是真正的腰包。
Andrew Huberman: Use your imagination for what it should be called.
Andrew Huberman：发挥你的想象力，想出它应该被称为什么。
But in any case, there are studies where people are taking the fanny pack, putting it behind them so that they can't roll onto their back, at least not easily, and sleep at night, forcing them to sleep on their side; either the right or left side does not seem to matter.
但无论如何，有研究表明，人们将腰包放在身后，这样他们就不能翻身，至少不容易翻身，并且在晚上睡觉时，迫使他们侧睡；右侧或左侧似乎并不重要。
So, if you want to experiment with this, you can.
所以，如果你想尝试一下，你可以。
Andrew Huberman: I'm a back sleeper, sometimes a side sleeper, what they call, I think it's like, crawling soldier stance, where I find myself, if I wake up with one arm bent and one extended, kind of like, reaching out for the wall or something like that, one knee bent.
安德鲁·休伯曼：我是仰睡者，有时是侧睡者，他们称之为，我认为这就像爬行士兵的姿势，如果我醒来时一只手臂弯曲，一只手臂伸展，有点像伸手去抓墙或类似的东西，一个膝盖弯曲。
But I actually have been making some effort to sleep on my side as a reflection of what I learned in the preparation for this episode and the papers that I read about glymphatic clearance.
但实际上，我一直在努力侧睡，以反映我在准备这一集时学到的知识以及我读到的有关类淋巴清除的论文。
And I'm going to make more of an effort to do that, because I personally would like to get by with a little less sleep.
我将更加努力地做到这一点，因为我个人希望少睡一点。
I love getting eight hours.
我喜欢八个小时。
Andrew Huberman: I generally get somewhere between six and seven.
Andrew Huberman：我通常会在六到七之间。
I feel pretty good.
我感觉还不错。
But I've noticed with each successive year that I wake up a little bit foggier from that six or seven hours of sleep than I did previously, and I haven't changed anything else dramatically.
但我注意到，连续每一年，我从六七个小时的睡眠中醒来时都比以前更加迷糊，而且我没有发生任何其他重大变化。
What is changing?
什么正在改变？
My age.
我的年龄。
What changes with age?
随着年龄的增长会发生什么变化？
The amount of inflammatory molecules that you release in the brain as a consequence of its normal levels of activity, and this has a detrimental feedback loop, right?
由于正常活动水平，大脑中释放的炎症分子的数量，这有一个有害的反馈循环，对吗？
Andrew Huberman: Same level of mental attention, same level of mental demand, more inflammatory response because of more waste product created.
Andrew Huberman：同样水平的精神注意力，同样水平的精神需求，由于产生更多的废物而产生更多的炎症反应。
More clearance of that waste product, therefore, is a good thing for brain health.
因此，更多地清除这些废物对大脑健康来说是一件好事。
So much so that there are really nice studies showing that, A, if you impair glymphatic clearance by disrupting sleep or use some other method to impair glymphatic clearance, like disrupt the aquaporin-4 channel, that you get more buildup of things like amyloid plaques, things associated with dementia-like diseases, like Alzheimer's, but also more buildup of inflammatory molecules, like interleukins and TNF-alpha, generally, which make the brain more susceptible to microstrokes, and at a very low level, are probably what's relating to this thing that we call brain fog.
如此之多，以至于有非常好的研究表明，A，如果你通过扰乱睡眠或使用其他方法来损害类淋巴清除率，比如破坏水通道蛋白-4通道，你就会积累更多的物质，比如淀粉样蛋白斑块、与阿尔茨海默病等痴呆症相关的物质，而且还会积累更多的炎症分子，比如白细胞介素和 TNF-α，一般来说，这会让大脑更容易受到微中风的影响，在非常低的水平上，可能与我们所说的脑雾有关。
Andrew Huberman: So, I really would encourage everyone to try and emphasize side sleeping if you can, if you are sleeping your normal ration, or even if you're not getting your normal ration of sleep, to really try and optimize your sleep environment a bit in order to improve glymphatic clearance.
Andrew Huberman：所以，如果可以的话，我真的鼓励每个人都尝试并强调侧睡，如果您正在按正常的睡眠量睡觉，或者即使您没有获得正常的睡眠量，也要真正尝试并优化您的睡眠环境，以改善类淋巴系统的清除。
Andrew Huberman: A couple of things that we know reduce glymphatic clearance are alcohol intake in the day and night before, which reduces REM sleep, which reduces glymphatic clearance.
Andrew Huberman：我们知道，有几件事会降低类淋巴液的清除率，那就是前一天和晚上的酒精摄入量，这会减少快速眼动睡眠，从而减少类淋巴液的清除率。
We know that exercise actually can have a beneficial effect on glymphatic clearance, provided it's not too late in the day, not too much caffeine, or anything with that exercise to impair your sleep.
我们知道，锻炼实际上可以对类淋巴系统的清除产生有益的影响，前提是当天不要太晚，不要摄入太多咖啡因或任何与锻炼有关的会损害睡眠的东西。
Andrew Huberman: But cardiovascular exercise, in particular, can improve glymphatic clearance later that night.
安德鲁·休伯曼：但是心血管锻炼尤其可以改善当晚晚些时候的类淋巴清除率。
We know that keeping your sleep environment cool, which optimizes sleep, all the things that promote sleep will promote glymphatic clearance.
我们知道，保持睡眠环境凉爽可以优化睡眠，所有促进睡眠的因素都会促进类淋巴清理。
Andrew Huberman: But there are a couple of things, in particular, sleeping on your side, as well as perhaps elevating your feet a bit, maybe 5 to 10 degrees, just putting a pillow underneath your feet to get a little bit of elevation on the feet for more lymphatic clearance in the legs.
Andrew Huberman：但是有一些事情，特别是侧睡，或者稍微抬高你的脚，也许 5 到 10 度，只需在脚下放一个枕头，让脚稍微抬高一点，以便腿部有更多的淋巴清理。
And some people have even hypothesized that sleeping on your side with a pillow that isn't super flat, so your head at least isn't tilted down.
有些人甚至假设，侧睡时枕头不是太平，这样你的头至少不会向下倾斜。
Andrew Huberman: Remember, the lymphatic system fights gravity all the time, so you don't want your head falling back, at the very least.
安德鲁·休伯曼：记住，淋巴系统始终与重力作斗争，所以至少你不希望你的头向后仰。
And maybe instead of sleeping flat or having your head falling back, you have your head slightly tilted up.
也许你的头会稍微向上倾斜，而不是平睡或头向后仰。
Andrew Huberman: Usually, a pillow will accomplish that.
Andrew Huberman：通常，枕头就可以做到这一点。
So all of these things are very simple to implement.
所以所有这些事情实施起来都非常简单。
They're essentially zero cost to implement.
它们的实施成本基本上为零。
But all the studies of disrupting sleep and looking at glymphatic clearance and waste products and the downstream effects on cognition and brain longevity all point in the same direction.
但所有关于扰乱睡眠、观察类淋巴清除和废物以及对认知和大脑寿命的下游影响的研究都指向同一个方向。
You need the waste cleared out of your brain at night, which means getting great sleep, and you also need the lymphatic system to be positioned literally, pun intended, for you to get the maximal amount of glymphatic clearance while you sleep.
您需要在晚上清除大脑中的废物，这意味着获得良好的睡眠，并且您还需要将淋巴系统定位在字面意义上的双关语，以便您在睡眠时获得最大量的类淋巴清除。
Andrew Huberman: And as it relates to the cosmetic effects that I think most people want, I don't think anyone wants to wake up with puffy eyes and a puffy face.
安德鲁·休伯曼：我认为这与大多数人想要的美容效果有关，我认为没有人愿意醒来时眼睛浮肿，脸浮肿。
Sleeping with your head a little bit elevated will also assist there.
睡觉时把头稍微抬高一点也会有帮助。
Okay?
好的？
Andrew Huberman: I talked to two dermatologists who confirmed that a lot of the puffiness that people are concerned about with their eyes in the morning, and they feel like they need to ice underneath their eyes; some people even sell these patches that go on the eyes.
Andrew Huberman：我和两位皮肤科医生交谈过，他们证实，人们在早上担心眼睛浮肿，他们觉得需要在眼睛下面冰敷；有些人甚至出售这些贴在眼睛上的贴片。
It's kind of interesting, those patches, by the way.
顺便说一句，这些补丁很有趣。
Andrew Huberman: The dermatologist I spoke to said that the reason those patches probably work is that they just provide some gentle pressure to encourage the lymph out of that area, right?
安德鲁·休伯曼：我采访过的皮肤科医生说，这些贴片之所以有效，可能是因为它们只是提供了一些温和的压力，以促进淋巴液流出该区域，对吧？
It may be as simple as that, something you probably could accomplish with your fingers just as easily, but it makes sense why those stickers would probably help.
它可能就是这么简单，你可能用手指就能轻松完成，但这些贴纸可能会有所帮助是有道理的。
A lot of them are lined with other things these days, peptides and collagen and things to make them more attractive as a commercial product, but you don't necessarily need those.
如今，其中很多都含有其他物质，如肽和胶原蛋白以及使它们作为商业产品更具吸引力的物质，但您不一定需要这些。
Andrew Huberman: And there is this business of lymphatic massage and fascial massage for the face, and there, I have to say, there are some very, very striking examples of before and afters of people who do just a little bit of pressure-based and very specific, meaning in the proper, right order and in the proper locations, for the neck.
安德鲁·胡伯曼：还有面部淋巴按摩和筋膜按摩，我不得不说，有一些非常非常引人注目的例子，说明人们在颈部进行了一点压力和非常具体的按摩前后，这意味着以正确、正确的顺序和正确的位置进行颈部按摩。
Andrew Huberman: We already talked about why the neck and clavicle region is so important.
Andrew Huberman：我们已经讨论过为什么颈部和锁骨区域如此重要。
Under the jaw, the face, for the lymphatic system, and for the fascia, as we talked about earlier, is intimately related to those lymphatic vessels.
下巴下面，脸部，对于淋巴系统来说，对于筋膜来说，就像我们前面讲的，和那些淋巴管有密切的关系。
And especially in the face, the lymphatic vessels, that is the lymphatic capillaries that innervate the eyelids around the eyes, those are going to be tiny, tiny, tiny and very easy to impinge, to pinch shut.
尤其是在脸上，淋巴管，即支配眼睛周围眼睑的毛细淋巴管，它们非常非常小，非常容易被挤压、捏住。
Andrew Huberman: So, the degree of pressure that one requires at different locations in the face and the proper order to do all that is indeed very important.
Andrew Huberman：因此，面部不同位置所需的压力程度以及执行所有操作的正确顺序确实非常重要。
And the before and afters of people's, let's just call it what it is, youthfulness and, kind of, levels of alertness, appearance, the height of the natural kind of resting place for the eyebrows, as opposed to sunken eyes and sunken eyebrows, open eyes, and even what appears to be like the cheekbones, those can undergo very dramatic shifts with proper fascial and lymphatic massage.
人们的前后，让我们就这样称呼它吧，年轻和警觉程度，外观，眉毛自然休息处的高度，而不是凹陷的眼睛和凹陷的眉毛，睁开的眼睛，甚至看起来像颧骨的东西，通过适当的筋膜和淋巴按摩，这些都可以经历非常戏剧性的变化。
And those approaches are out there.
这些方法已经存在。
Andrew Huberman: So one person who's considered one of the best experts in this area and who has tutorials about this, of how you can use fascial and lymph drainage and massage for the face in order to make it look more youthful, is somebody...
安德鲁·胡伯曼（Andrew Huberman）：因此，有一个人被认为是该领域最好的专家之一，并且拥有有关此方面的教程，以及如何使用筋膜和淋巴引流以及面部按摩以使其看起来更年轻的人......
By the way, I have no financial relationship to, is Anastasia Beauty Fascia.
顺便说一句，我与 Anastasia Beauty Fascia 没有经济关系。
It's an account on Instagram.
这是 Instagram 上的一个帐户。
I believe there are also accounts on other social media channels.
我相信其他社交媒体渠道上也有账户。
I'll put a link to it in the show note captions.
我将在节目注释标题中放置一个链接。
Andrew Huberman: The before-and-afters that she shows there of the people who apply these methods, which are nonsurgical, non-drug, non-Botox methods, she makes it very clear that's the case, are absolutely striking.
安德鲁·休伯曼：她向人们展示了应用这些方法的前后对比，这些方法是非手术、非药物、非肉毒杆菌方法，她非常清楚地表明了情况，绝对令人震惊。
I mean, you see some before and afters after two weeks, 30 days, 60 days that are like, absolutely striking, really.
我的意思是，两周、30 天、60 天后你会看到一些前后的情况，真的非常惊人。
Andrew Huberman: And you go, "How could that possibly be?" Well, when you learn how the lymphatic system works, when you understand about how lymph can pool, how fluid can accumulate in the interstitial space if it's not getting cleared by the lymphatic system, and when you understand the both superficial vessels and deeper vessels of the lymphatic system are related to light touch at the surface in the proper directions and the drainage out of the head and neck as well as accessing the deeper lymphatic vessels that are associated with the fascia, it all makes perfect sense.
安德鲁·休伯曼：你会想，“这怎么可能？”好吧，当您了解淋巴系统如何工作时，当您了解淋巴液如何汇集，液体如何在没有被淋巴系统清除的情况下积聚在间隙空间中时，当您了解淋巴系统的浅表血管和深层血管与以正确方向轻触表面、从头部和颈部引流以及进入与筋膜相关的深层淋巴管有关时，这一切都非常有意义。
Andrew Huberman: There's absolutely no reason why those sorts of results couldn't be accomplished, but the order of operations for something like that is very important.
Andrew Huberman：绝对没有理由不能实现这些结果，但是类似操作的顺序非常重要。
It's not the case that one can just rub under the eyes and rub a bit on the forehead or hold up the eyebrows.
不是揉眼睛下面、揉一点额头、挑眉毛就可以的。
If it were, of course, everyone would be doing it, so it's nice that there are people such as Anastasia Beauty Fascia who are providing the methods for people to do that.
当然，如果是的话，每个人都会这样做，所以很高兴有像 Anastasia Beauty Fascia 这样的人为人们提供这样做的方法。
So if you're interested in those methods.
因此，如果您对这些方法感兴趣。
Andrew Huberman: Again, I have no financial relationship to them whatsoever, but it makes sense why they could, should, and indeed appear to work.
安德鲁·休伯曼：再说一遍，我与他们没有任何经济关系，但他们能够、应该而且确实看起来有效的原因是有道理的。
Andrew Huberman: I'd like to take a quick break and acknowledge one of our sponsors, Function.
Andrew Huberman：我想稍微休息一下，并感谢我们的赞助商之一 Function。
Last year, I became a Function member after searching for the most comprehensive approach to lab testing.
去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。
Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.
Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。
Andrew Huberman: This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.
Andrew Huberman：这张快照为您提供了有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。
They've also recently added tests for toxins such as BPA exposure from harmful plastics and tests for PFASes, or forever chemicals.
他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露以及 PFAS 或永久性化学物质的测试。
Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.
Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。
Andrew Huberman: For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.
Andrew Huberman：例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。
Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, acetylcysteine, both of which can support glutathione production and detoxification.
功能不仅帮助我发现了这一点，而且还为我提供了如何最好地降低汞含量的见解，其中包括限制金枪鱼的摄入量，我一直在吃大量的金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。
Andrew Huberman: And I should say, by taking a second Function test, that approach worked.
Andrew Huberman：我应该说，通过进行第二次功能测试，这种方法奏效了。
Comprehensive blood testing is vitally important.
全面的血液检测至关重要。
There's so many things related to your mental and physical health that can only be detected in a blood test.
有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。
The problem is that blood testing has always been very expensive and complicated.
问题是血液检测一直非常昂贵且复杂。
In contrast, I've been super impressed by Function's simplicity and the level of cost.
相比之下，Function 的简单性和成本水平给我留下了深刻的印象。
It is very affordable.
这是非常实惠的。
Andrew Huberman: As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.
安德鲁·休伯曼：因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。
If you'd like to try Function, you can go to functionhealth.com/huberman.
如果您想尝试 Function，可以访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to "Huberman Podcast" listeners.
Function 目前有超过 250,000 人的等待名单，但他们正在为“Huberman Podcast”听众提供早期访问服务。
Again, that's functionhealth.com/huberman to get early access to Function.
同样，可以通过 functionhealth.com/huberman 提前访问 Function。
Andrew Huberman: The other thing about the lymphatic system and appearance, not just puffiness of the face but swelling, we talk about water retention and edema, and we generally don't want that, right?
Andrew Huberman：关于淋巴系统和外观的另一件事，不仅仅是面部浮肿，还有肿胀，我们谈论水分滞留和水肿，我们通常不希望这样，对吧？
Most people don't want water retention.
大多数人不希望水分滞留。
You can clear a lot of water retention simply by hydrating well.
只需充分补水就可以清除大量的水分。
You know, you're going to urinate more.
你知道，你会排尿更多。
You're going to balance the amount of fluid and salt appropriately.
您将适当平衡液体和盐的量。
Andrew Huberman: I've done an entire episode about this, talking about kidney function, aldosterone, et cetera.
Andrew Huberman：我已经为此做了一整集，谈论肾功能、醛固酮等等。
But the point is this.
但重点是这个。
A lot of fluid accumulation occurs in the interstitial space because the lymphatic flow is not sufficient, the rate of the lymphatic flow is not sufficient, I should say.
我应该说，大量的液体积聚在组织间隙中，是因为淋巴液流动不充分，淋巴液流动的速度不够。
Hydration will definitely support lymphatic flow and drainage, okay?
水合作用肯定会支持淋巴流动和引流，好吗？
Andrew Huberman: This is one of the major reasons why you need to make sure you're drinking enough water.
Andrew Huberman：这是您需要确保喝足够水的主要原因之一。
It's very important to maintain proper blood volume, and your lymphatic flow will be improved.
保持适当的血容量非常重要，您的淋巴流动将会得到改善。
How much is enough water?
多少水才足够？
Andrew Huberman: We've talked about that in previous episodes.
Andrew Huberman：我们在之前的剧集中已经讨论过这一点。
If you're exercising, you're sweating a lot, you can use the Galpin equation.
如果你在锻炼时出汗很多，你可以使用加尔平方程。
I'll put that in the show note captions if you really want to get technical.
如果你真的想了解技术，我会把它放在节目注释标题中。
For most people, the best thing to do is the following.
对于大多数人来说，最好的做法是执行以下操作。
When you wake up, drink 16 to 32 ounces of water, in addition to whatever other fluids you happen to be drinking.
当您醒来时，除了您正在喝的任何其他液体外，还要喝 16 至 32 盎司的水。
Yerba mate if you're me, coffee perhaps if you're you, or both for me on some days if I really need to get caffeinated.
如果你是我，就喝一杯马黛茶，如果你是你，也许喝咖啡，或者如果我真的需要喝咖啡的话，有时我会两者兼而有之。
Andrew Huberman: But also drink enough water.
Andrew Huberman：但也要喝足够的水。
And then just make sure that every hour or two, you drink eight to 16 ounces of water.
然后确保每隔一两个小时喝 8 到 16 盎司的水。
It might seem like a lot.
看起来可能很多。
Yes, you might take a few extra trips to the restroom, but by doing that, you can ensure that your blood volume, your sodium balance, as well as your lymphatic system are operating about as well as they could be, as long as you're doing all the other things that we talked about to encourage your lymphatic system to be flowing along.
是的，您可能会多去几次洗手间，但通过这样做，您可以确保您的血容量、钠平衡以及淋巴系统运行良好，只要您正在做我们谈到的所有其他事情，以鼓励您的淋巴系统流动。
Andrew Huberman: So by now you're probably realizing that a lot of the things that you and other people are already doing are probably helping you in part through the lymphatic system.
Andrew Huberman：所以现在您可能已经意识到，您和其他人已经在做的很多事情可能会通过淋巴系统在一定程度上帮助您。
Okay?
好的？
I think we all know that we should hydrate well.
我想我们都知道我们应该充分补充水分。
I just gave you another reason why you should hydrate well, because of its effects on the lymphatic system.
我刚刚给了你另一个应该充分补充水分的原因，因为它对淋巴系统有影响。
Most everybody knows that we should be doing cardiovascular exercise and resistance exercise every week.
大多数人都知道我们应该每周进行心血管锻炼和阻力锻炼。
Okay?
好的？
Andrew Huberman: For some people, it will be a bit more of one versus the other.
安德鲁·休伯曼：对于某些人来说，这会更多地是一种与另一种的对抗。
Some people are doing an equal amount of both.
有些人两者做的量是相等的。
You do resistance training to strengthen your muscles, your bones, and your tendons, to offset loss of power, speed, and muscle that occurs as you age.
您进行阻力训练是为了增强您的肌肉、骨骼和肌腱，以抵消随着年龄的增长而出现的力量、速度和肌肉的损失。
Also, for the aesthetic reasons for many people.
另外，出于许多人的审美原因。
Cardiovascular exercise, also for aesthetic reasons, but also of course to improve the functioning of your cardiovascular system, your heart, right?
心血管锻炼，也是出于美观的原因，当然也是为了改善心血管系统、心脏的功能，对吧？
Andrew Huberman: Most people believe that you do cardio to improve your heart function.
安德鲁·休伯曼：大多数人认为做有氧运动可以改善心脏功能。
You increase stroke volume of your heart, for instance, how much blood you can beat out to your body by strengthening and in some cases even enlarging your heart a bit.
您可以增加心脏的每搏输出量，例如，通过加强心脏，在某些情况下甚至稍微扩大心脏，您可以向身体输出多少血液。
What most people probably don't realize is that many of the positive effects of exercise, in particular cardiovascular exercise, occur because cardiovascular exercise promotes what's called "lymphangiogenesis," the growth of new lymphatic vessels that innervate the heart, remove waste products from the cells of the heart.
大多数人可能没有意识到，运动，特别是心血管运动的许多积极作用，是因为心血管运动促进所谓的“淋巴管生成”，即支配心脏的新淋巴管的生长，清除心脏细胞中的废物。
Andrew Huberman: Remember, your heart cells are active all the time, generating tons of waste and also consuming tons of oxygen and nutrients, and that needs to be cleared out, and as we age, our heart gets less efficient at clearing out that waste.
安德鲁·胡伯曼：记住，你的心脏细胞一直很活跃，产生大量废物，也消耗大量氧气和营养物质，这些都需要清除，随着年龄的增长，我们的心脏清除废物的效率会降低。
Cardiovascular exercise increases literally the number of lymphatic vessels that allow the drainage of those toxins away from the heart, which greatly supports the cells of the heart, but also because this whole thing is a loop.
心血管锻炼实际上增加了淋巴管的数量，使这些毒素能够从心脏排出，这极大地支持了心脏细胞，但也因为这整个事情是一个循环。
Andrew Huberman: If you remember, the lymphatic system feeds back to the venous blood supply, then that blood gets oxygenated, and it goes back to the heart.
安德鲁·休伯曼：如果你还记得的话，淋巴系统会反馈到静脉血供应，然后血液被充氧，然后回到心脏。
The heart, of course, is supplied by its own blood system, right?
当然，心脏是由自己的血液系统供血的，对吧？
The heart also needs oxygen and blood supply, that's why we have so-called coronary arteries, right?
心脏也需要氧气和血液供应，这就是为什么我们有所谓的冠状动脉，对吗？
The arteries that serve the heart itself.
为心脏本身服务的动脉。
So by increasing the amount of lymphatic vessels, you can increase the amount of lymphatic drainage from the heart, and the whole system functions much better.
因此，通过增加淋巴管的数量，就可以增加从心脏引流的淋巴量，整个系统的功能就会更好。
Andrew Huberman: In fact, there are several papers, and I'll link to these in the show note captions.
Andrew Huberman：事实上，有几篇论文，我将在节目注释标题中链接到这些论文。
I'll just read you the titles of these, and they make it obvious what the conclusions are.
我只是给你们读一下这些文章的标题，它们让结论显而易见。
One is "Lymphangiogenesis contributes to exercise-induced physiological cardiac growth." The actual growth of the heart is enabled by the development of these new lymph vessels to the heart that are induced by exercise.
一是“淋巴管生成有助于运动引起的生理性心脏生长”。心脏的实际生长是通过运动诱导的这些新淋巴管向心脏的发育来实现的。
So that's really cool, and in addition, I hate to break it to you, but for all of us, your heart gets less healthy as you age, even if you stay very healthy as you age.
这真的很酷，此外，我不想告诉你，但对于我们所有人来说，随着年龄的增长，你的心脏会变得不那么健康，即使你随着年龄的增长保持非常健康。
Andrew Huberman: In part, that's due to inflammation from the buildup of waste products within the heart.
安德鲁·胡伯曼：部分原因是心脏内废物积聚引起的炎症。
There are other reasons for this, too, but it has now been demonstrated, and here I'm quoting the title of this paper, again, I'll put a link to it in the show note captions, "Exercise-induced cardiac lymphatic remodeling mitigates inflammation in the aging heart." So this isn't the addition of new lymphatic vessels.
还有其他原因，但现在已经得到证实，在这里我再次引用这篇论文的标题，我将在节目注释标题中放置一个链接，“运动引起的心脏淋巴重塑减轻了衰老心脏中的炎症。”所以这并不是增加新的淋巴管。
This is remodeling the branching and extension of existing lymphatic vessels into areas that they weren't before, so they can pull waste from the cells in those areas.
这是将现有淋巴管的分支和延伸重塑到以前没有的区域，这样它们就可以从这些区域的细胞中吸收废物。
Andrew Huberman: So the exact opposite of lymphedema, where there's not enough drainage and there's buildup of waste products and fluid, and you end up with a bunch of issues there of local inflammation that makes that tissue sick, and then eventually can spread to other tissues.
安德鲁·胡伯曼：与淋巴水肿完全相反，淋巴水肿没有足够的引流，废物和液体堆积，最终会出现一系列局部炎症问题，使该组织患病，然后最终会扩散到其他组织。
It's quite serious.
这是相当严重的。
This is the exact opposite of that.
这与此完全相反。
You're getting more entry of the lymphatic vessels.
您将有更多的淋巴管进入。
Andrew Huberman: You're getting new lymphatic vessels from cardiovascular exercise, and as a consequence, more clearance of waste products from the heart, and the heart can function better, so much so that, at least, the conclusion of this paper was that it significantly contributes to the offset of inflammation of the aging heart.
Andrew Huberman：通过心血管锻炼，你会获得新的淋巴管，因此，更多的废物从心脏中被清除，心脏可以更好地发挥作用，以至于至少这篇论文的结论是，它显着有助于抵消衰老心脏的炎症。
Andrew Huberman: So again, this isn't pushing you to necessarily do something you're not doing already.
Andrew Huberman：再说一次，这并不迫使你去做一些你还没有做的事情。
If you're doing your cardio, keep up your cardio.
如果您正在进行有氧运动，请继续进行有氧运动。
You should also be resistance training.
您还应该进行阻力训练。
We all should.
我们都应该。
But if you're not doing cardiovascular exercise and you're just lifting, I know a number of people that do that.
但如果你不做有氧运动而只是举重，我知道很多人都会这样做。
They think, "Well, my heart rate gets up and I can hop on the bike every once in a while and I don't get too fatigued.
他们想，“好吧，我的心率加快了，我可以偶尔跳上自行车，而且我不会太疲劳。
My VO2 max is decent," and this sort of thing.
我的最大摄氧量还不错，”诸如此类的事情。
Andrew Huberman: Yeah, well, resistance training has its own set of benefits, and it probably can positively impact the lymphatic system as well, but there's just now oh-so much data supporting the fact that regular cardiovascular exercise can really improve heart function by improving lymphoneogenesis and the growth and extension of existing lymphatic vessels into areas of the heart that they weren't before or that they were slowly receding from.
Andrew Huberman：是的，阻力训练有它自己的一系列好处，它可能也可以对淋巴系统产生积极的影响，但是现在有太多的数据支持这样一个事实：定期的心血管锻炼可以通过改善淋巴新生以及现有淋巴管的生长和延伸到心脏中以前不存在或正在慢慢退出的区域来真正改善心脏功能。
So I really encourage you to keep up that cardiovascular exercise if you're already doing it, and if you're not, to start.
因此，如果您已经在进行心血管锻炼，我真的鼓励您继续进行；如果您还没有，请立即开始。
Andrew Huberman: And if keeping your heart healthy is not incentive enough, it turns out that, here I quote again, "Aerobic exercise improves clearance of amyloid-beta by the lymphatic system," and this is in a mouse model of Alzheimer's disease, but this is just one example of many, many examples.
Andrew Huberman：如果保持心脏健康还不够激励的话，那么事实证明，我在这里再次引用，“有氧运动可以改善淋巴系统对淀粉样蛋白β的清除”，这是在阿尔茨海默病小鼠模型中进行的，但这只是许多例子中的一个例子。
Andrew Huberman: Whereby, as I've talked about before, exercise improves sleep, which improves glymphatic clearance, which clears away toxins in the brain, which can offset age-related dementia and a bunch of other negative effects like brain fog.
安德鲁·胡伯曼：正如我之前谈到的，锻炼可以改善睡眠，从而改善类淋巴系统的清除，清除大脑中的毒素，从而抵消与年龄相关的痴呆症和一系列其他负面影响，例如脑雾。
But in addition to that, exercise has direct effects on increasing the amount of glymphatic clearance that's occurring in those perivascular spaces of the brain while you sleep.
但除此之外，运动对增加睡眠时大脑血管周围空间中发生的类淋巴清除量有直接影响。
Andrew Huberman: So, more and more evidence that we should, yes, get enough sleep, but we should also exercise, not just because it improves our sleep, but because it can improve glymphatic clearance from the brain.
安德鲁·休伯曼：所以，越来越多的证据表明，我们应该得到足够的睡眠，但我们也应该锻炼，不仅因为它可以改善我们的睡眠，还因为它可以改善大脑的类淋巴清除。
And this is probably the major reason, in my opinion, why cardiovascular exercise done regularly improves brain function.
在我看来，这可能是定期进行心血管锻炼可以改善大脑功能的主要原因。
I know people love to talk about BDNF, brain-derived neurotrophic factor.
我知道人们喜欢谈论 BDNF，即脑源性神经营养因子。
I've worked on brain-derived neurotrophic factor.
我从事脑源性神经营养因子的研究。
I know a lot about brain growth factors.
我对大脑生长因子了解很多。
Andrew Huberman: I think it's super interesting, and indeed, I think that high-intensity interval training, anything where you experience a burn, a lactate accumulation in the muscles.
Andrew Huberman：我认为这非常有趣，事实上，我认为高强度间歇训练，任何你经历烧伤、乳酸在肌肉中积累的事情。
Yes, it can stimulate more BDNF.
是的，它可以刺激更多的 BDNF。
Andrew Huberman: And I think there's "oh, so much evidence that that's great," but I think when you look at the literature carefully, most of the positive effects of regular cardiovascular exercise on brain function, working memory, declarative memory, focus ability, and a number of other things occur because you're getting excellent glymphatic clearance during sleep, and you're getting just more clearance of waste products even in wakefulness.
安德鲁·休伯曼：我认为“哦，有很多证据表明这很棒”，但我认为，当你仔细阅读文献时，定期心血管锻炼对大脑功能、工作记忆、陈述性记忆、专注能力和许多其他事物的积极影响之所以会发生，是因为你在睡眠期间获得了出色的类淋巴清除率，而且即使在清醒时，你也得到了更多的废物清除率。
Andrew Huberman: So, here we are again: exercise, exercise, exercise, and sleep, sleep, sleep.
安德鲁·休伯曼：所以，我们又来了：锻炼、锻炼、锻炼，然后睡觉、睡觉、睡觉。
And to really hit on this theme of things that you may already be doing, and if you're not, you probably should, I want to just briefly mention one or two other things.
为了真正切中你可能已经在做的事情的主题，如果你没有，你可能应该这样做，我想简单地提到一两件事。
First of all, this wouldn't be a Huberman Lab podcast episode if we didn't talk about light.
首先，如果我们不谈论光，这就不会是休伯曼实验室的播客节目。
And no, I'm not going to tell you to get morning sunlight in your eyes to set your circadian rhythm and boost your morning cortisol because I've said that many times before, and you should already be doing that.
不，我不会告诉你让早晨的阳光照射到你的眼睛里来设定你的昼夜节律并提高你早上的皮质醇，因为我之前已经说过很多次了，你应该已经这样做了。
And if you're not, you should do it.
如果你不是，你应该这样做。
Andrew Huberman: However, there is a place for light, in particular long-wavelength light, in supporting lymphatic health.
Andrew Huberman：然而，光，特别是长波长光，在支持淋巴健康方面占有一席之地。
So, perhaps you know, perhaps you don't, light has many different wavelengths.
所以，也许您知道，也许您不知道，光有许多不同的波长。
Short wavelengths tend to be things like UV, blue light, green light.
短波长往往是紫外线、蓝光、绿光等。
Longer wavelength light is red light, near-infrared, and infrared light.
较长波长的光是红光、近红外光和红外光。
You can't see infrared light.
你看不到红外线。
Pit vipers can, you can't.
毒蛇可以，你不能。
However, long-wavelength light and short-wavelength light, and everything in between, does come from the sun.
然而，长波长光和短波长光以及介于两者之间的所有光确实来自太阳。
Andrew Huberman: When the sun is low in the sky, such as near sunrise and around sunset, you see more of the long-wavelength light in the form of oranges, reds, pinks, and so forth.
Andrew Huberman：当太阳在天空中位置较低时，例如日出附近和日落前后，您会看到更多橙色、红色、粉红色等形式的长波长光。
And any time the sun is out, you can feel the warmth of the sun, especially when there's not too much overcast clouds in the way, and that warmth from the sun, that's infrared light, okay?
任何时候太阳出来的时候，你都能感受到太阳的温暖，尤其是当没有太多阴云的时候，来自太阳的温暖，那就是红外线，好吗？
The light you can't see but feels warm, that's infrared light.
你看不见但感觉温暖的光，就是红外线。
The red light, of course, is red light.
红灯当然是红灯。
Near-infrared is somewhere in between.
近红外线介于两者之间。
Andrew Huberman: Turns out that the long-wavelengths of light that come from the sun or that come from so-called red light devices, which most commonly are not just red light but they're red light, near-infrared, and infrared, what we refer to as somewhere between about 620 and maybe 1,000 nanometers, so that's long-wavelengths.
Andrew Huberman：事实证明，来自太阳或所谓红光设备的长波长光，最常见的不仅仅是红光，还有红光、近红外光和红外线，我们所说的波长大约在 620 到 1,000 纳米之间，所以这就是长波长。
By comparison, short wavelengths would be down in the 300s, 400s, and 500s.
相比之下，短波长会下降到 300 秒、400 秒和 500 秒。
Andrew Huberman: But the long-wavelength light of, say, 620 nanometers all the way out to, usually, about 850 nanometers that comes from a red light device, near-infrared light device, or infrared light device, that can penetrate deep into the skin.
Andrew Huberman：但是长波长光，例如 620 纳米一直到通常约 850 纳米，来自红光装置、近红外光装置或红外光装置，可以深入皮肤。
So it has effects on the skin, it has effects deep in the skin, and there are a lot of different ways that it can affect our health.
所以它对皮肤有影响，对皮肤深层有影响，而且它可以通过很多不同的方式影响我们的健康。
But one of the main ways is that it improves the mitochondrial function of cells.
但主要途径之一是改善细胞的线粒体功能。
Andrew Huberman: Now, there's a lot of data out there now showing that red light exposure from a red light device and even from the sun can improve wound healing in the skin, reduce symptoms of acne, and can reduce inflammation.
Andrew Huberman：现在有大量数据表明，红光设备甚至太阳的红光照射可以改善皮肤伤口愈合，减轻痤疮症状，并可以减轻炎症。
Andrew Huberman: There are now also data showing that long-wavelength light exposure can reduce lymphedema in conditions like people who are being treated for breast cancer, or can simply reduce inflammation for people that are not suffering from cancer or full-blown lymphedema but have some puffiness of the face or some other tissue that's experiencing swelling.
Andrew Huberman：现在还有数据表明，长波长光照射可以减轻正在接受乳腺癌治疗的人的淋巴水肿，或者可以简单地减轻未患有癌症或未完全淋巴水肿但面部浮肿或其他组织正在肿胀的人的炎症。
Long-wavelength light can help.
长波长光可以提供帮助。
Andrew Huberman: And that much of that effect is by way of improvements of blood flow to that area as well as improvements in mitochondrial function, and that's because the long-wavelength light can actually have impact on the skin itself and deep to the skin.
Andrew Huberman：这种效果很大程度上是通过改善该区域的血流以及改善线粒体功能来实现的，这是因为长波长光实际上可以对皮肤本身和皮肤深处产生影响。
Andrew Huberman: And I've talked about the mechanism before, but to make a long story short, the long-wavelength light, those photons, can actually impact the electrons on mitochondria and, for lack of a better way to put it, charge the mitochondria, which leads to more ATP, more cellular energy, and so forth.
Andrew Huberman：我之前已经讨论过这个机制，但长话短说，长波长光，那些光子，实际上可以影响线粒体上的电子，并且，由于缺乏更好的方式来表达，可以给线粒体充电，从而产生更多的 ATP、更多的细胞能量，等等。
Andrew Huberman: What's interesting is that there are now more and more data showing that long-wavelength light exposure to the skin can reduce inflammation, improve skin appearance, reduce acne, et cetera.
Andrew Huberman：有趣的是，现在有越来越多的数据表明，长波长光照射皮肤可以减少炎症、改善皮肤外观、减少痤疮等。
In part by improving the function of the lymphatic system.
部分是通过改善淋巴系统的功能。
And it does that, apparently, through the same mechanism that it does to improve skin cells and the circulatory system for blood, meaning the capillaries and blood vessels and so forth.
显然，它通过与改善皮肤细胞和血液循环系统（即毛细血管和血管等）相同的机制来做到这一点。
Andrew Huberman: So when we hear that red light devices, near-infrared light devices, and infrared saunas and getting some low solar angle sunlight on our skin, either near sunrise and perhaps also in the evening, at sunset, or in the late afternoon, is beneficial for our skin, it appears that that, quote-unquote, "benefit for the skin" is direct to the skin cells, also to the vascular cells that are delivering blood, and also to the lymphatic vessels that are removing waste from the general area.
Andrew Huberman：因此，当我们听说红光设备、近红外光设备和红外桑拿房以及在我们的皮肤上接受一些低太阳角阳光（无论是在日出时，也许在晚上、日落时，或在下午晚些时候）对我们的皮肤有益时，似乎不言而喻，“对皮肤的好处”直接针对皮肤细胞，也针对输送血液的血管细胞，以及清除一般区域废物的淋巴管。
Andrew Huberman: So the point is that long-wavelength light exposure, either from a device or from low solar angle sunlight, can reduce inflammation in your skin and can improve appearance.
Andrew Huberman：所以重点是，无论是来自设备还是来自低太阳角阳光的长波长光照射，都可以减少皮肤炎症并改善外观。
And in part, that effect is occurring through the lymphatic system.
在某种程度上，这种效应是通过淋巴系统发生的。
And in terms of protocols, the typical kind of 10 to 30 minutes of morning sunlight viewing, as well as getting some long-wavelength light on your skin at a time where the UV index isn't too high, so maybe in the late afternoon or evening, can be very beneficial.
就治疗方案而言，典型的早晨 10 到 30 分钟的阳光照射，以及在紫外线指数不太高的时间（因此可能是在下午晚些时候或晚上）在皮肤上照射一些长波长光，可能非常有益。
Andrew Huberman: If you're trying to decide whether or not to get long-wavelength light exposure for the sake of appearance and lymphatic clearance from a device or from the sun.
Andrew Huberman：如果您想决定是否为了外观和设备或太阳的淋巴清除而接受长波长光照射。
Just keep in mind that the sun always includes some UV in it, right?
请记住，太阳中总是含有一些紫外线，对吧？
UV exposure is going to be highest in the middle of the day, and less when the sun is low in the sky, near sunrise and near sunset.
中午时，紫外线照射量最高，而当太阳在天空中较低时、日出附近和日落附近时，紫外线照射量会减少。
Andrew Huberman: A long-wavelength light device that delivers red light, near-infrared, and infrared light, of course, has no UV in it, so you're just purely getting the benefits of the long-wavelength light for your lymphatic system and the other systems that are local to the skin.
Andrew Huberman：一种长波长光设备，可以发出红光、近红外光和红外光，当然，其中不含紫外线，因此您纯粹是从长波长光中获得对淋巴系统和皮肤局部其他系统的好处。
Andrew Huberman: Okay, so we've taken quite the tour through the lymphatic system, and I'm guessing for most of you, this is the first time that you've explored or heard about the lymphatic system in depth.
Andrew Huberman：好的，我们已经对淋巴系统进行了相当多的了解，我猜对于你们大多数人来说，这是你们第一次深入探索或听说淋巴系统。
And I just want to underscore again what an incredible system it is.
我只是想再次强调这是一个多么令人难以置信的系统。
Andrew Huberman: It's intimately related to every organ and tissue in our entire body, and it's crucial for the removal of waste from those tissues, and it's crucial for immune surveillance.
Andrew Huberman：它与我们整个身体的每个器官和组织密切相关，对于清除这些组织中的废物至关重要，对于免疫监视也至关重要。
So if nothing else, I hope that you can now thoroughly appreciate this incredible system that is the lymphatic system.
因此，如果没有别的事，我希望您现在能够彻底欣赏这个令人难以置信的系统，即淋巴系统。
It's not just a passive system, and yet, as you recall, it does not have a pump, so you need to do things to help move that lymphatic fluid along to support all its critical roles.
它不仅仅是一个被动系统，然而，正如您所记得的，它没有泵，因此您需要采取措施来帮助移动淋巴液以支持其所有关键作用。
Andrew Huberman: In researching this episode, I personally was just blown away by how many important roles the lymphatic system plays, and I was surprised that I hadn't heard about a lot of these important roles before.
Andrew Huberman：在研究这一集时，我个人对淋巴系统所扮演的重要角色感到震惊，而且令我惊讶的是我以前没有听说过很多这些重要角色。
And I think in large part, that's because it's only recently, in the last decade and a half or so, that we've really come to appreciate just how critical the lymphatic system is, for instance, in the brain, and the relationship between brain and body dynamics and the circulatory system that makes it central to everything.
我认为这在很大程度上是因为直到最近，在过去的十五年左右的时间里，我们才真正认识到淋巴系统在大脑中的重要性，以及大脑和身体动力学以及循环系统之间的关系，这使得淋巴系统成为一切事物的核心。
Andrew Huberman: So, I'm amazed by it.
安德鲁·休伯曼：所以，我对此感到惊讶。
I hope you're amazed by it, and I hope you will indeed take action to support your lymphatic system, because it's super important.
我希望您对此感到惊讶，并且希望您确实采取行动来支持您的淋巴系统，因为它非常重要。
Andrew Huberman: If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
Andrew Huberman：如果您正在学习和/或喜欢这个播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please follow the podcast by clicking the follow button on both Spotify and Apple.
此外，请通过单击 Spotify 和 Apple 上的关注按钮来关注播客。
And on both Spotify and Apple, you can leave us up to a five-star review, and you can now leave us comments at both Spotify and Apple.
在 Spotify 和 Apple 上，您可以给我们留下五星级的评论，现在您可以在 Spotify 和 Apple 上给我们留下评论。
Please also check out the sponsors mentioned at the beginning and throughout today's episode.
另请查看今天节目开头和整个节目中提到的赞助商。
Andrew Huberman: That's the best way to support this podcast.
Andrew Huberman：这是支持这个播客的最佳方式。
If you have questions for me or comments about the podcasts or guests, or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comment section on YouTube.
如果您对我有疑问，或者对播客或嘉宾有意见，或者您希望我考虑胡伯曼实验室播客的主题，请将这些内容放入 YouTube 的评论部分。
I do read all the comments.
我确实阅读了所有评论。
For those of you that haven't heard, I have a new book coming out.
对于那些还没有听说过的人，我即将出版一本新书。
It's my very first book.
这是我的第一本书。
It's entitled "Protocols: An Operating Manual for the Human Body."
它的标题是“协议：人体操作手册”。
Andrew Huberman: This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience, and it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and, of course, I provide the scientific substantiation for the protocols that are included.
Andrew Huberman：这是我花了五年多时间编写的一本书，它基于 30 多年的研究和经验，涵盖了从睡眠到运动到压力控制的各个方面的方案，以及与注意力和动机相关的方案，当然，我还为所包含的方案提供了科学依据。
The book is now available by pre-sale at protocolsbook.com.
该书现已在protocolbook.com 上预售。
There, you can find links to various vendors.
在那里，您可以找到各个供应商的链接。
You can pick the one that you like best.
您可以选择您最喜欢的一个。
Andrew Huberman: Again, the book is called "Protocols: An Operating Manual for the Human Body." And if you're not already following me on social media, I am hubermanlab on all social media platforms, so that's Instagram, X, Threads, Facebook, and LinkedIn.
安德鲁·休伯曼：同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 hubermanlab，包括 Instagram、X、Threads、Facebook 和 LinkedIn。
And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the information on the Huberman Lab podcast.
在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客上的信息不同。
Again, it's hubermanlab on all social media platforms.
再说一遍，所有社交媒体平台上都是 hubermanlab。
Andrew Huberman: And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as what we call protocols in the form of one- to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, and deliberate cold exposure.
Andrew Huberman：如果您还没有订阅我们的神经网络时事通讯，神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客摘要以及我们所说的一到三页 PDF 形式的协议，涵盖从如何优化睡眠、如何优化多巴胺和故意冷暴露等所有内容。
We have a foundational fitness protocol that covers cardiovascular training and resistance training.
我们有一个基本的健身方案，涵盖心血管训练和阻力训练。
All of that is available at completely zero cost.
所有这些都可以完全零成本获得。
Andrew Huberman: You simply go to hubermanlab.com, go to the menu tab in the top right corner, scroll down to newsletter, and enter your email.
Andrew Huberman：您只需访问 hubermanlab.com，转到右上角的菜单选项卡，向下滚动到时事通讯，然后输入您的电子邮件即可。
And I should emphasize that we do not share your email with anybody.
我要强调的是，我们不会与任何人分享您的电子邮件。
Andrew Huberman: Thank you for tuning in for today's discussion about the lymphatic system and all the incredible ways that it supports your health and the things that you can do to support your lymphatic system.
Andrew Huberman：感谢您收看今天有关淋巴系统的讨论，以及它支持您的健康的所有令人难以置信的方式，以及您可以采取的措施来支持您的淋巴系统。
And last, but certainly not least, thank you for your interest in science.
最后但同样重要的是，感谢您对科学的兴趣。